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Macadamia vs. Seed — In-Depth Nutrition Comparison

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What are the differences between Macadamia and Seed?

  • Macadamia is higher in Manganese, and Vitamin B1, yet Seed is higher in Fiber, Phosphorus, Selenium, Calcium, Iron, Magnesium, and Vitamin B3.
  • Seed's daily need coverage for Fiber is 103% more.
  • Macadamia has 4 times more Saturated Fat than Seed. While Macadamia has 12.061g of Saturated Fat, Seed has only 3.33g.

We used Nuts, macadamia nuts, raw and Seeds, chia seeds, dried types in this article.

Infographic

Macadamia vs Seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Seed
Contains less Sodium -68.8%
Contains more Manganese +51.7%
Contains more Calcium +642.4%
Contains more Iron +109.2%
Contains more Magnesium +157.7%
Contains more Phosphorus +357.4%
Contains more Potassium +10.6%
Contains more Zinc +252.3%
Contains more Copper +22.2%
Contains more Selenium +1433.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -68.8%
Contains more Manganese +51.7%
Contains more Calcium +642.4%
Contains more Iron +109.2%
Contains more Magnesium +157.7%
Contains more Phosphorus +357.4%
Contains more Potassium +10.6%
Contains more Zinc +252.3%
Contains more Copper +22.2%
Contains more Selenium +1433.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Seed
Contains more Vitamin B1 +92.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B3 +257.1%
Contains more Folate +345.5%
Equal in Vitamin E - 0.5
Equal in Vitamin B2 - 0.17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +92.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B3 +257.1%
Contains more Folate +345.5%
Equal in Vitamin E - 0.5
Equal in Vitamin B2 - 0.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Seed
Contains more Fats +146.5%
Contains more Protein +109.1%
Contains more Carbs +204.8%
Contains more Water +326.5%
Contains more Other +321.1%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Fats +146.5%
Contains more Protein +109.1%
Contains more Carbs +204.8%
Contains more Water +326.5%
Contains more Other +321.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Seed
Contains more Monounsaturated Fat +2449.9%
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +1475.6%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +2449.9%
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +1475.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Seed Opinion
Net carbs 5.22g 7.72g Seed
Protein 7.91g 16.54g Seed
Fats 75.77g 30.74g Macadamia
Carbs 13.82g 42.12g Seed
Calories 718kcal 486kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Seed
Fiber 8.6g 34.4g Seed
Calcium 85mg 631mg Seed
Iron 3.69mg 7.72mg Seed
Magnesium 130mg 335mg Seed
Phosphorus 188mg 860mg Seed
Potassium 368mg 407mg Seed
Sodium 5mg 16mg Macadamia
Zinc 1.3mg 4.58mg Seed
Copper 0.756mg 0.924mg Seed
Manganese 4.131mg 2.723mg Macadamia
Selenium 3.6µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.54mg 0.5mg Macadamia
Vitamin C 1.2mg 1.6mg Seed
Vitamin B1 1.195mg 0.62mg Macadamia
Vitamin B2 0.162mg 0.17mg Seed
Vitamin B3 2.473mg 8.83mg Seed
Vitamin B5 0.758mg Macadamia
Vitamin B6 0.275mg Macadamia
Folate 11µg 49µg Seed
Tryptophan 0.067mg 0.436mg Seed
Threonine 0.37mg 0.709mg Seed
Isoleucine 0.314mg 0.801mg Seed
Leucine 0.602mg 1.371mg Seed
Lysine 0.018mg 0.97mg Seed
Methionine 0.023mg 0.588mg Seed
Phenylalanine 0.665mg 1.016mg Seed
Valine 0.363mg 0.95mg Seed
Histidine 0.195mg 0.531mg Seed
Trans Fat 0.14g Macadamia
Saturated Fat 12.061g 3.33g Seed
Monounsaturated Fat 58.877g 2.309g Macadamia
Polyunsaturated fat 1.502g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Macadamia
35%
Seed
Minerals Daily Need Coverage Score
122%
Macadamia
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 8.731g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.