Nuts Coconut Meat (Raw)vsNuts Macadamia Nuts (Raw)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Nuts Macadamia Nuts (Raw) has 718 calories and 7.9g protein per 100g Nuts Macadamia Nuts (Raw) has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Nuts Macadamia Nuts (Raw)
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 51% fewer calories.
Nuts Macadamia Nuts (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Nuts Macadamia Nuts (Raw) provides 85mg of calcium per 100g — a much better source for bone health.
Nuts Macadamia Nuts (Raw) edges ahead overall with more protein, less saturated fat — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts Macadamia Nuts (Raw)
High in saturated fat with 12.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 718 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Nuts Macadamia Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 718kcal36% | <0.1kcal |
| Protein | 3.3g7% | 7.9g16% | <0.1g |
| Total Fat | 34g43% | 76g97% | <0.1g |
| Saturated Fat | 30g149% | 12g61% | +18g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 14g5% | +1.4g |
| Dietary Fiber | 9.0g32% | 8.6g31% | +0.40g |
| Sugars | 6.2g | 4.6g | +1.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 3.3mg4% | 1.2mg1% | +2.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 0.54mg4% | <0.1mg |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg3% | 0.28mg16% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 11mcg3% | +15mcg |
| Thiamin (B1) | <0.1mg6% | 1.2mg100% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 2.5mg15% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 5.0mg0% | +15mg |
| Calcium | 14mg1% | 85mg7% | <0.1mg |
| Iron | 2.4mg14% | 3.7mg21% | <0.1mg |
| Potassium | 356mg8% | 368mg8% | <0.1mg |
| Phosphorus | 113mg9% | 188mg15% | <0.1mg |
| Magnesium | 32mg8% | 130mg31% | <0.1mg |
| Zinc | 1.1mg10% | 1.3mg12% | <0.1mg |
| Copper | 0.43mg48% | 0.76mg84% | <0.1mg |
| Manganese | 1.5mg65% | 4.1mg180% | <0.1mg |
| Selenium | 10mcg18% | 3.6mcg7% | +6.5mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 718 kcal for Nuts Macadamia Nuts (Raw) — that's 103% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Macadamia Nuts (Raw) provides more protein with 7.91g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Nuts Macadamia Nuts (Raw) offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 75.8g. Nuts Macadamia Nuts (Raw) has less saturated fat (12.1g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Nuts Macadamia Nuts (Raw): 1.2mg vs 0.066mg), Riboflavin (B2) (Nuts Macadamia Nuts (Raw): 0.162mg vs 0.02mg), Vitamin B6 (Nuts Macadamia Nuts (Raw): 0.275mg vs 0.054mg).
Key Minerals: Notable mineral differences include Calcium (Nuts Macadamia Nuts (Raw): 85mg vs 14mg), Sodium (Nuts Coconut Meat (Raw): 20mg vs 5mg), Magnesium (Nuts Macadamia Nuts (Raw): 130mg vs 32mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Nuts Macadamia Nuts (Raw)?
- Nuts Macadamia Nuts (Raw) has more protein with 7.91g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Nuts Macadamia Nuts (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 718 kcal.
- Is Nuts Coconut Meat (Raw) or Nuts Macadamia Nuts (Raw) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Nuts Macadamia Nuts (Raw) has 718 calories and 7.91g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Nuts Macadamia Nuts (Raw)?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 75.8g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Nuts Macadamia Nuts (Raw)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 8.6g.