Coconut Oil vs. Macadamia Nut
Nutrition comparison of Coconut Oil and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and macadamia nut:
- Both macadamia nut and coconut oil are high in calories and saturated fat.
- Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Macadamia nut has signficantly more protein than coconut oil.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and coconut oil are high in calories. Coconut oil has 24% more calories than macadamia nut - macadamia nut has 718 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and heavier in fat compared to macadamia nut per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Macadamia Nut | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 7% |
| Fat | 100% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than macadamia nut - macadamia nut has 13.4g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Macadamia nut is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - macadamia nut has 8g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Macadamia nut has signficantly more protein than coconut oil - macadamia nut has 7.8g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both macadamia nut and coconut oil are high in saturated fat. Coconut oil has 590% more saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and macadamia nut are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and macadamia nut does not contain significant amounts.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than coconut oil - macadamia nut has 0.7mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Macadamia nut and coconut oil contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Coconut oil and macadamia nut contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Macadamia Nut | |
|---|---|---|
| Thiamin | ~ | 0.71 MG |
| Riboflavin | ~ | 0.087 MG |
| Niacin | ~ | 2.274 MG |
| Pantothenic acid | ~ | 0.603 MG |
| Vitamin B6 | ~ | 0.359 MG |
| Folate | ~ | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 69 times more calcium than coconut oil - macadamia nut has 70mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Macadamia nut is a great source of iron and it has 52 times more iron than coconut oil - macadamia nut has 2.7mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Macadamia nut is an excellent source of potassium and it has more potassium than coconut oil - macadamia nut has 363mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.196 G |
| Total | 0.019 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, both coconut oil and macadamia nut contain significant amounts of linoleic acid.
| Coconut Oil | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.076 G | 1.944 G |
| linoleic acid | 1.683 G | 1.303 G |
| Total | 1.759 G | 3.247 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Coconut Oil g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or coconut oil contain more calories in 100 grams?Both macadamia nut and coconut oil are high in calories. Coconut oil has 20% more calories than macadamia nut - macadamia nut has 718 calories in 100g and coconut oil has 892 calories.
Does macadamia nut or coconut oil contain more calcium?
Macadamia nut is a rich source of calcium and it has 69 times more calcium than coconut oil - macadamia nut has 70mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does macadamia nut or coconut oil contain more potassium?
Macadamia nut is a rich source of potassium and it has more potassium than coconut oil - macadamia nut has 363mg of potassium in 100 grams and coconut oil does not contain significant amounts.