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Potato vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between Potato and Macadamia

  • Potato has more Vitamin C, however, Macadamia is higher in Manganese, Vitamin B1, Copper, Iron, Fiber, Magnesium, Phosphorus, and Vitamin B2.
  • Macadamia covers your daily Manganese needs 170% more than Potato.
  • Macadamia contains 8 times less Vitamin C than Potato. Potato contains 9.6mg of Vitamin C, while Macadamia contains 1.2mg.
  • Potato has less Saturated Fat.

Food varieties used in this article are Potatoes, baked, flesh and skin, without salt and Nuts, macadamia nuts, raw.

Infographic

Potato vs Macadamia 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.
Contains more Potassium +45.4%
Contains more Calcium +466.7%
Contains more Iron +241.7%
Contains more Magnesium +364.3%
Contains more Phosphorus +168.6%
Contains less Sodium -50%
Contains more Zinc +261.1%
Contains more Copper +540.7%
Contains more Manganese +1786.3%
Contains more Selenium +800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Potassium +45.4%
Contains more Calcium +466.7%
Contains more Iron +241.7%
Contains more Magnesium +364.3%
Contains more Phosphorus +168.6%
Contains less Sodium -50%
Contains more Zinc +261.1%
Contains more Copper +540.7%
Contains more Manganese +1786.3%
Contains more Selenium +800%

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.
Potato
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Contains more Vitamin B6 +13.1%
Contains more Folate +154.5%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +1767.2%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +101.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Contains more Vitamin B6 +13.1%
Contains more Folate +154.5%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +1767.2%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +101.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +53%
Contains more Water +5406.6%
Contains more Other +16.7%
Contains more Protein +216.4%
Contains more Fats +58184.6%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Carbs +53%
Contains more Water +5406.6%
Contains more Other +16.7%
Contains more Protein +216.4%
Contains more Fats +58184.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1962466.7%
Contains more Polyunsaturated fat +2535.1%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1962466.7%
Contains more Polyunsaturated fat +2535.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +1544.8%
Contains more Glucose +528.6%
Contains more Fructose +385.7%
Contains more Sucrose +1007.5%
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1544.8%
Contains more Glucose +528.6%
Contains more Fructose +385.7%
Contains more Sucrose +1007.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Macadamia Opinion
Net carbs 18.95g 5.22g Potato
Protein 2.5g 7.91g Macadamia
Fats 0.13g 75.77g Macadamia
Carbs 21.15g 13.82g Potato
Calories 93kcal 718kcal Macadamia
Starch 17.27g 1.05g Potato
Fructose 0.34g 0.07g Potato
Sugar 1.18g 4.57g Potato
Fiber 2.2g 8.6g Macadamia
Calcium 15mg 85mg Macadamia
Iron 1.08mg 3.69mg Macadamia
Magnesium 28mg 130mg Macadamia
Phosphorus 70mg 188mg Macadamia
Potassium 535mg 368mg Potato
Sodium 10mg 5mg Macadamia
Zinc 0.36mg 1.3mg Macadamia
Copper 0.118mg 0.756mg Macadamia
Manganese 0.219mg 4.131mg Macadamia
Selenium 0.4µg 3.6µg Macadamia
Vitamin A 10IU 0IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.54mg Macadamia
Vitamin C 9.6mg 1.2mg Potato
Vitamin B1 0.064mg 1.195mg Macadamia
Vitamin B2 0.048mg 0.162mg Macadamia
Vitamin B3 1.41mg 2.473mg Macadamia
Vitamin B5 0.376mg 0.758mg Macadamia
Vitamin B6 0.311mg 0.275mg Potato
Folate 28µg 11µg Potato
Vitamin K 2µg Potato
Tryptophan 0.025mg 0.067mg Macadamia
Threonine 0.081mg 0.37mg Macadamia
Isoleucine 0.08mg 0.314mg Macadamia
Leucine 0.119mg 0.602mg Macadamia
Lysine 0.13mg 0.018mg Potato
Methionine 0.038mg 0.023mg Potato
Phenylalanine 0.099mg 0.665mg Macadamia
Valine 0.125mg 0.363mg Macadamia
Histidine 0.042mg 0.195mg Macadamia
Saturated Fat 0.034g 12.061g Potato
Monounsaturated Fat 0.003g 58.877g Macadamia
Polyunsaturated fat 0.057g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Macadamia
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
17%
Potato
43%
Macadamia
Minerals Daily Need Coverage Score
22%
Potato
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 12.027g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.