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Bean vs. Macadamia — In-Depth Nutrition Comparison

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Significant differences between Bean and Macadamia

  • The amount of Vitamin B1, Copper, Iron, Magnesium, Vitamin B3, Fiber, Phosphorus, Vitamin B6, and Vitamin B2 in Macadamia is higher than in Bean.
  • Macadamia covers your daily Vitamin B1 needs 87% more than Bean.
  • Bean contains less Saturated Fat.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Nuts, macadamia nuts, raw.

Infographic

Bean 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.
Bean
3
:
Contains less Sodium -80%
Contains more Selenium +25%
Contains more Calcium +70%
Contains more Iron +1172.4%
Contains more Magnesium +306.3%
Contains more Phosphorus +80.8%
Contains more Potassium +24.3%
Contains more Copper +267%
Equal in Zinc - 1.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains less Sodium -80%
Contains more Selenium +25%
Contains more Calcium +70%
Contains more Iron +1172.4%
Contains more Magnesium +306.3%
Contains more Phosphorus +80.8%
Contains more Potassium +24.3%
Contains more Copper +267%
Equal in Zinc - 1.3

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.
Bean
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +158.3%
Contains more Folate +118.2%
Contains more Vitamin E +260%
Contains more Vitamin B1 +696.7%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B6 +111.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 +158.3%
Contains more Folate +118.2%
Contains more Vitamin E +260%
Contains more Vitamin B1 +696.7%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B6 +111.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
Contains more Carbs +48.3%
Contains more Water +5238.2%
Contains more Other +50%
Contains more Protein +64.8%
Contains more Fats +18842.5%
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +48.3%
Contains more Water +5238.2%
Contains more Other +50%
Contains more Protein +64.8%
Contains more Fats +18842.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +168120%
Contains more Polyunsaturated fat +773.3%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +168120%
Contains more Polyunsaturated fat +773.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Macadamia Opinion
Net carbs 14.99g 5.22g Bean
Protein 4.8g 7.91g Macadamia
Fats 0.4g 75.77g Macadamia
Carbs 20.49g 13.82g Bean
Calories 105kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 7.78g 4.57g Macadamia
Fiber 5.5g 8.6g Macadamia
Calcium 50mg 85mg Macadamia
Iron 0.29mg 3.69mg Macadamia
Magnesium 32mg 130mg Macadamia
Phosphorus 104mg 188mg Macadamia
Potassium 296mg 368mg Macadamia
Sodium 1mg 5mg Bean
Zinc 1.4mg 1.3mg Bean
Copper 0.206mg 0.756mg Macadamia
Manganese 4.131mg Macadamia
Selenium 4.5µg 3.6µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.54mg Macadamia
Vitamin C 3.1mg 1.2mg Bean
Vitamin B1 0.15mg 1.195mg Macadamia
Vitamin B2 0.06mg 0.162mg Macadamia
Vitamin B3 0.43mg 2.473mg Macadamia
Vitamin B5 0.758mg Macadamia
Vitamin B6 0.13mg 0.275mg Macadamia
Folate 24µg 11µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.067mg Macadamia
Threonine 0.37mg Macadamia
Isoleucine 0.314mg Macadamia
Leucine 0.602mg Macadamia
Lysine 0.018mg Macadamia
Methionine 0.023mg Macadamia
Phenylalanine 0.665mg Macadamia
Valine 0.363mg Macadamia
Histidine 0.195mg Macadamia
Saturated Fat 0.103g 12.061g Bean
Monounsaturated Fat 0.035g 58.877g Macadamia
Polyunsaturated fat 0.172g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean 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
11%
Bean
43%
Macadamia
Minerals Daily Need Coverage Score
25%
Bean
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 3.21g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 11.958g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.