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Bean raw vs. Macadamia — In-Depth Nutrition Comparison

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Summary of differences between Bean raw and Macadamia

  • Bean raw has more Folate, Selenium, Phosphorus, Potassium, Fiber, Iron, and Vitamin B6, while Macadamia has more Manganese, and Vitamin B1.
  • Macadamia covers your daily need of Manganese 130% more than Bean raw.
  • Bean raw contains 48 times more Folate than Macadamia. While Bean raw contains 525µg of Folate, Macadamia contains only 11µg.
  • The amount of Saturated Fat in Bean raw is lower.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Nuts, macadamia nuts, raw.

Infographic

Bean raw 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 Calcium +32.9%
Contains more Iron +37.4%
Contains more Magnesium +35.4%
Contains more Phosphorus +118.6%
Contains more Potassium +278.5%
Contains more Zinc +75.4%
Contains more Copper +18.1%
Contains more Selenium +675%
Contains less Sodium -58.3%
Contains more Manganese +259.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +32.9%
Contains more Iron +37.4%
Contains more Magnesium +35.4%
Contains more Phosphorus +118.6%
Contains more Potassium +278.5%
Contains more Zinc +75.4%
Contains more Copper +18.1%
Contains more Selenium +675%
Contains less Sodium -58.3%
Contains more Manganese +259.8%

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 more Vitamin C +425%
Contains more Vitamin B2 +30.9%
Contains more Vitamin B6 +72.4%
Contains more Folate +4672.7%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B3 +110.6%
Equal in Vitamin B5 - 0.758
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin C +425%
Contains more Vitamin B2 +30.9%
Contains more Vitamin B6 +72.4%
Contains more Folate +4672.7%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B3 +110.6%
Equal in Vitamin B5 - 0.758

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +170.8%
Contains more Carbs +352.6%
Contains more Water +733.1%
Contains more Other +204.4%
Contains more Fats +6060.2%
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +170.8%
Contains more Carbs +352.6%
Contains more Water +733.1%
Contains more Other +204.4%
Contains more Fats +6060.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +25610.5%
Contains more Polyunsaturated fat +269%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +25610.5%
Contains more Polyunsaturated fat +269%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +3154.3%
Contains more Glucose +85.7%
Contains more Sucrose +123.7%
Contains more Fructose +∞%
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 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 +3154.3%
Contains more Glucose +85.7%
Contains more Sucrose +123.7%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Macadamia Opinion
Net carbs 47.05g 5.22g Bean raw
Protein 21.42g 7.91g Bean raw
Fats 1.23g 75.77g Macadamia
Carbs 62.55g 13.82g Bean raw
Calories 347kcal 718kcal Macadamia
Starch 34.17g 1.05g Bean raw
Fructose 0g 0.07g Macadamia
Sugar 2.11g 4.57g Bean raw
Fiber 15.5g 8.6g Bean raw
Calcium 113mg 85mg Bean raw
Iron 5.07mg 3.69mg Bean raw
Magnesium 176mg 130mg Bean raw
Phosphorus 411mg 188mg Bean raw
Potassium 1393mg 368mg Bean raw
Sodium 12mg 5mg Macadamia
Zinc 2.28mg 1.3mg Bean raw
Copper 0.893mg 0.756mg Bean raw
Manganese 1.148mg 4.131mg Macadamia
Selenium 27.9µg 3.6µg Bean raw
Vitamin E 0.21mg 0.54mg Macadamia
Vitamin C 6.3mg 1.2mg Bean raw
Vitamin B1 0.713mg 1.195mg Macadamia
Vitamin B2 0.212mg 0.162mg Bean raw
Vitamin B3 1.174mg 2.473mg Macadamia
Vitamin B5 0.785mg 0.758mg Bean raw
Vitamin B6 0.474mg 0.275mg Bean raw
Folate 525µg 11µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.067mg Bean raw
Threonine 0.81mg 0.37mg Bean raw
Isoleucine 0.871mg 0.314mg Bean raw
Leucine 1.558mg 0.602mg Bean raw
Lysine 1.356mg 0.018mg Bean raw
Methionine 0.259mg 0.023mg Bean raw
Phenylalanine 1.095mg 0.665mg Bean raw
Valine 0.998mg 0.363mg Bean raw
Histidine 0.556mg 0.195mg Bean raw
Saturated Fat 0.235g 12.061g Bean raw
Monounsaturated Fat 0.229g 58.877g Macadamia
Polyunsaturated fat 0.407g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
40%
Macadamia
Minerals Daily Need Coverage Score
131%
Bean raw
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 11.826g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.