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Walnut vs Macadamia - 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.
Walnut Macadamia
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
Walnut Macadamia
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
20
Walnut
32
Macadamia
Mineral Summary Score
80
Walnut
52
Macadamia

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
Walnut
7
:
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%
Contains more Iron +26.8%

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
Walnut
5
:
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.162
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.162

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
91%
Walnut
47%
Macadamia
Carbohydrates
14%
Walnut
14%
Macadamia
Fats
301%
Walnut
350%
Macadamia

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