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Cashew vs Macadamia - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 7mg)
Which food contains less Sugars?
Macadamia
Macadamia contains less Sugars (difference - 1.34g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 4.278g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Macadamia
Lower in glycemic index ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Cashew
32
Macadamia
Mineral Summary Score
128
Cashew
52
Macadamia

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
6
:
Contains more Iron +81%
Contains more Potassium +79.3%
Contains more Magnesium +124.6%
Contains more Copper +190.3%
Contains more Zinc +344.6%
Contains more Phosphorus +215.4%
Contains more Calcium +129.7%
Contains less Sodium -58.3%
Contains more Iron +81%
Contains more Potassium +79.3%
Contains more Magnesium +124.6%
Contains more Copper +190.3%
Contains more Zinc +344.6%
Contains more Phosphorus +215.4%
Contains more Calcium +129.7%
Contains less Sodium -58.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Vitamin C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Vitamin C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
109%
Cashew
47%
Macadamia
Carbohydrates
30%
Cashew
14%
Macadamia
Fats
202%
Cashew
350%
Macadamia

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Macadamia Opinion
Calories 553 718 Macadamia
Protein 18.22 7.91 Cashew
Fats 43.85 75.77 Macadamia
Vitamin C 0.5 1.2 Macadamia
Carbs 30.19 13.82 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 3.69 Cashew
Calcium 37 85 Macadamia
Potassium 660 368 Cashew
Magnesium 292 130 Cashew
Sugars 5.91 4.57 Cashew
Fiber 3.3 8.6 Macadamia
Copper 2.195 0.756 Cashew
Zinc 5.78 1.3 Cashew
Starch 23.49 1.05 Cashew
Phosphorus 593 188 Cashew
Sodium 12 5 Macadamia
Vitamin A 0 0
Vitamin E 0.9 0.54 Cashew
Vitamin D 0 0
Vitamin B1 0.423 1.195 Macadamia
Vitamin B2 0.058 0.162 Macadamia
Vitamin B3 1.062 2.473 Macadamia
Vitamin B5 0.864 0.758 Cashew
Vitamin B6 0.417 0.275 Cashew
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 12.061 Cashew
Monounsaturated Fat 23.797 58.877 Macadamia
Polyunsaturated fat 7.845 1.502 Cashew
Tryptophan 0.287 0.067 Cashew
Threonine 0.688 0.37 Cashew
Isoleucine 0.789 0.314 Cashew
Leucine 1.472 0.602 Cashew
Lysine 0.928 0.018 Cashew
Methionine 0.362 0.023 Cashew
Phenylalanine 0.951 0.665 Cashew
Valine 1.094 0.363 Cashew
Histidine 0.456 0.195 Cashew
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.