Macadamia vs. Flax — In-Depth Nutrition Comparison
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Differences between Macadamia and Flax
- Macadamia is higher in Manganese, however, Flax is richer in Fiber, Phosphorus, Magnesium, Copper, Selenium, Vitamin B1, Zinc, and Iron.
- Flax's daily need coverage for Fiber is 75% higher.
- Macadamia has 3 times more Saturated Fat than Flax. While Macadamia has 12.061g of Saturated Fat, Flax has only 3.663g.
The food types used in this comparison are Nuts, macadamia nuts, raw and Seeds, flaxseed.
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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.
Contains
less
Sodium
-83.3%
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Manganese
+66.4%
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Calcium
+200%
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Iron
+55.3%
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Magnesium
+201.5%
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Phosphorus
+241.5%
Contains
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Potassium
+120.9%
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Zinc
+233.8%
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Copper
+61.4%
Contains
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Selenium
+605.6%
Contains
less
Sodium
-83.3%
Contains
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Manganese
+66.4%
Contains
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Calcium
+200%
Contains
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Iron
+55.3%
Contains
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Magnesium
+201.5%
Contains
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Phosphorus
+241.5%
Contains
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Potassium
+120.9%
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Zinc
+233.8%
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Copper
+61.4%
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Selenium
+605.6%
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.
:
Contains
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Vitamin E
+74.2%
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Vitamin C
+100%
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Vitamin B1
+37.6%
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Vitamin B3
+24.5%
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Vitamin B5
+29.9%
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Vitamin B6
+72%
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Folate
+690.9%
Equal in Vitamin B2 - 0.161
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Vitamin E
+74.2%
Contains
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Vitamin C
+100%
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Vitamin B1
+37.6%
Contains
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Vitamin B3
+24.5%
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Vitamin B5
+29.9%
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Vitamin B6
+72%
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Folate
+690.9%
Equal in Vitamin B2 - 0.161
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+79.7%
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Protein
+131.2%
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Carbs
+109%
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Water
+411.8%
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Other
+225.4%
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Fats
+79.7%
Contains
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Protein
+131.2%
Contains
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Carbs
+109%
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Water
+411.8%
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Other
+225.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+682.2%
Contains
less
Saturated Fat
-69.6%
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Polyunsaturated fat
+1812.8%
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Monounsaturated Fat
+682.2%
Contains
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Saturated Fat
-69.6%
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Polyunsaturated fat
+1812.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+285.2%
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Fructose
+∞%
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Glucose
+471.4%
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Starch
+∞%
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Sucrose
+285.2%
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Fructose
+∞%
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Glucose
+471.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.22g | 1.58g |
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| Protein | 7.91g | 18.29g |
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| Fats | 75.77g | 42.16g |
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| Carbs | 13.82g | 28.88g |
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| Calories | 718kcal | 534kcal |
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| Starch | 1.05g |
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| Fructose | 0.07g | 0g |
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| Sugar | 4.57g | 1.55g |
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| Fiber | 8.6g | 27.3g |
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| Calcium | 85mg | 255mg |
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| Iron | 3.69mg | 5.73mg |
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| Magnesium | 130mg | 392mg |
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| Phosphorus | 188mg | 642mg |
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| Potassium | 368mg | 813mg |
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| Sodium | 5mg | 30mg |
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| Zinc | 1.3mg | 4.34mg |
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| Copper | 0.756mg | 1.22mg |
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| Manganese | 4.131mg | 2.482mg |
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| Selenium | 3.6µg | 25.4µg |
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| Vitamin E | 0.54mg | 0.31mg |
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| Vitamin C | 1.2mg | 0.6mg |
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| Vitamin B1 | 1.195mg | 1.644mg |
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| Vitamin B2 | 0.162mg | 0.161mg |
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| Vitamin B3 | 2.473mg | 3.08mg |
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| Vitamin B5 | 0.758mg | 0.985mg |
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| Vitamin B6 | 0.275mg | 0.473mg |
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| Folate | 11µg | 87µg |
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| Vitamin K | 4.3µg |
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| Tryptophan | 0.067mg | 0.297mg |
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| Threonine | 0.37mg | 0.766mg |
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| Isoleucine | 0.314mg | 0.896mg |
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| Leucine | 0.602mg | 1.235mg |
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| Lysine | 0.018mg | 0.862mg |
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| Methionine | 0.023mg | 0.37mg |
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| Phenylalanine | 0.665mg | 0.957mg |
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| Valine | 0.363mg | 1.072mg |
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| Histidine | 0.195mg | 0.472mg |
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| Saturated Fat | 12.061g | 3.663g |
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| Monounsaturated Fat | 58.877g | 7.527g |
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| Polyunsaturated fat | 1.502g | 28.73g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
122%
191%
Comparison summary
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 8.398g)
Which food is richer in minerals?
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 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.