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Macadamia vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 5.935g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 1.96g)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $2)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
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.
Macadamia Walnut
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index 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
Macadamia Walnut
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
20
Walnut
Mineral Summary Score
52
Macadamia
80
Walnut

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
Walnut
Contains more Iron +26.8%
Contains more Calcium +15.3%
Contains more Potassium +19.8%
Contains more Magnesium +21.5%
Contains more Copper +109.8%
Contains more Zinc +137.7%
Contains more Phosphorus +84%
Contains less Sodium -60%
Contains more Iron +26.8%
Contains more Calcium +15.3%
Contains more Potassium +19.8%
Contains more Magnesium +21.5%
Contains more Copper +109.8%
Contains more Zinc +137.7%
Contains more Phosphorus +84%
Contains less Sodium -60%

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
Walnut
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Equal in Vitamin C - 1.3
Equal in Vitamin B2 - 0.15
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Equal in Vitamin C - 1.3
Equal in Vitamin B2 - 0.15

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
91%
Walnut
Carbohydrates
14%
Macadamia
14%
Walnut
Fats
350%
Macadamia
301%
Walnut

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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 Walnut Opinion
Calories 718 654 Macadamia
Protein 7.91 15.23 Walnut
Fats 75.77 65.21 Macadamia
Vitamin C 1.2 1.3 Walnut
Carbs 13.82 13.71 Macadamia
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 2.91 Macadamia
Calcium 85 98 Walnut
Potassium 368 441 Walnut
Magnesium 130 158 Walnut
Sugars 4.57 2.61 Macadamia
Fiber 8.6 6.7 Macadamia
Copper 0.756 1.586 Walnut
Zinc 1.3 3.09 Walnut
Starch 1.05 0.06 Macadamia
Phosphorus 188 346 Walnut
Sodium 5 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 0.54 0.7 Walnut
Vitamin D 0 0
Vitamin B1 1.195 0.341 Macadamia
Vitamin B2 0.162 0.15 Macadamia
Vitamin B3 2.473 1.125 Macadamia
Vitamin B5 0.758 0.57 Macadamia
Vitamin B6 0.275 0.537 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 12.061 6.126 Walnut
Monounsaturated Fat 58.877 8.933 Macadamia
Polyunsaturated fat 1.502 47.174 Walnut
Tryptophan 0.067 0.17 Walnut
Threonine 0.37 0.596 Walnut
Isoleucine 0.314 0.625 Walnut
Leucine 0.602 1.17 Walnut
Lysine 0.018 0.424 Walnut
Methionine 0.023 0.236 Walnut
Phenylalanine 0.665 0.711 Walnut
Valine 0.363 0.753 Walnut
Histidine 0.195 0.391 Walnut
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.