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Macadamia vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 22)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 3.02g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.398g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Macadamia Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Macadamia Flax
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
32
Macadamia
44
Flax
Mineral Summary Score
52
Macadamia
125
Flax

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
:
7
Flax
Contains less Sodium -83.3%
Contains more Iron +55.3%
Contains more Calcium +200%
Contains more Potassium +120.9%
Contains more Magnesium +201.5%
Contains more Copper +61.4%
Contains more Zinc +233.8%
Contains more Phosphorus +241.5%
Contains less Sodium -83.3%
Contains more Iron +55.3%
Contains more Calcium +200%
Contains more Potassium +120.9%
Contains more Magnesium +201.5%
Contains more Copper +61.4%
Contains more Zinc +233.8%
Contains more Phosphorus +241.5%

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
:
5
Flax
Contains more Vitamin C +100%
Contains more Vitamin E +74.2%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +72%
Equal in Vitamin B2 - 0.161
Contains more Vitamin C +100%
Contains more Vitamin E +74.2%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +72%
Equal in Vitamin B2 - 0.161

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
47%
Macadamia
110%
Flax
Carbohydrates
14%
Macadamia
29%
Flax
Fats
350%
Macadamia
195%
Flax

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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 Macadamia Flax Opinion
Calories 718 534 Macadamia
Protein 7.91 18.29 Flax
Fats 75.77 42.16 Macadamia
Vitamin C 1.2 0.6 Macadamia
Carbs 13.82 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 5.73 Flax
Calcium 85 255 Flax
Potassium 368 813 Flax
Magnesium 130 392 Flax
Sugars 4.57 1.55 Macadamia
Fiber 8.6 27.3 Flax
Copper 0.756 1.22 Flax
Zinc 1.3 4.34 Flax
Starch 1.05 Macadamia
Phosphorus 188 642 Flax
Sodium 5 30 Macadamia
Vitamin A 0 0
Vitamin E 0.54 0.31 Macadamia
Vitamin D 0 0
Vitamin B1 1.195 1.644 Flax
Vitamin B2 0.162 0.161 Macadamia
Vitamin B3 2.473 3.08 Flax
Vitamin B5 0.758 0.985 Flax
Vitamin B6 0.275 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 12.061 3.663 Flax
Monounsaturated Fat 58.877 7.527 Macadamia
Polyunsaturated fat 1.502 28.73 Flax
Tryptophan 0.067 0.297 Flax
Threonine 0.37 0.766 Flax
Isoleucine 0.314 0.896 Flax
Leucine 0.602 1.235 Flax
Lysine 0.018 0.862 Flax
Methionine 0.023 0.37 Flax
Phenylalanine 0.665 0.957 Flax
Valine 0.363 1.072 Flax
Histidine 0.195 0.472 Flax
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.