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Green bean raw vs. Macadamia — In-Depth Nutrition Comparison

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Summary of differences between green bean raw and macadamia

  • Green bean raw has more vitamin A and vitamin C, while macadamia has more manganese, vitamin B1, copper, iron, magnesium, fiber, and phosphorus.
  • Macadamia covers your daily need for manganese, 170% more than green bean raw.
  • The amount of saturated fat in green bean raw is lower.

These are the specific foods used in this comparison Beans, snap, green, raw and Nuts, macadamia nuts, raw.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +129.7%
Contains more PotassiumPotassium +74.4%
Contains more IronIron +258.3%
Contains more CopperCopper +995.7%
Contains more ZincZinc +441.7%
Contains more PhosphorusPhosphorus +394.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +1812.5%
Contains more SeleniumSelenium +500%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +916.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +1357.3%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +236.9%
Contains more Vitamin B5Vitamin B5 +236.9%
Contains more Vitamin B6Vitamin B6 +95%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +6541.2%
Contains more ProteinProtein +332.2%
Contains more FatsFats +34340.9%
Contains more CarbsCarbs +98.3%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +588670%
Contains more Poly. FatPolyunsaturated fat +1229.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 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 GlucoseGlucose +2057.1%
Contains more FructoseFructose +1885.7%
Contains more StarchStarch +19.3%
Contains more SucroseSucrose +1130.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Macadamia
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar 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 Green bean raw Macadamia DV% diff.
Manganese 0.216mg 4.131mg 170%
Monounsaturated fat 0.01g 58.877g 147%
Fats 0.22g 75.77g 116%
Vitamin B1 0.082mg 1.195mg 93%
Copper 0.069mg 0.756mg 76%
Saturated fat 0.05g 12.061g 55%
Vitamin K 43µg 36%
Calories 31kcal 718kcal 34%
Iron 1.03mg 3.69mg 33%
Magnesium 25mg 130mg 25%
Fiber 2.7g 8.6g 24%
Phosphorus 38mg 188mg 21%
Protein 1.83g 7.91g 12%
Vitamin C 12.2mg 1.2mg 12%
Vitamin B5 0.225mg 0.758mg 11%
Vitamin B3 0.734mg 2.473mg 11%
Vitamin B6 0.141mg 0.275mg 10%
Zinc 0.24mg 1.3mg 10%
Polyunsaturated fat 0.113g 1.502g 9%
Folate 33µg 11µg 6%
Potassium 211mg 368mg 5%
Selenium 0.6µg 3.6µg 5%
Calcium 37mg 85mg 5%
Vitamin B2 0.104mg 0.162mg 4%
Vitamin A 35µg 0µg 4%
Choline 15.3mg 3%
Fructose 1.39g 0.07g 2%
Carbs 6.97g 13.82g 2%
Vitamin E 0.41mg 0.54mg 1%
Net carbs 4.27g 5.22g N/A
Sugar 3.26g 4.57g N/A
Starch 0.88g 1.05g 0%
Sodium 6mg 5mg 0%
Tryptophan 0.019mg 0.067mg 0%
Threonine 0.079mg 0.37mg 0%
Isoleucine 0.066mg 0.314mg 0%
Leucine 0.112mg 0.602mg 0%
Lysine 0.088mg 0.018mg 0%
Methionine 0.022mg 0.023mg 0%
Phenylalanine 0.067mg 0.665mg 0%
Valine 0.09mg 0.363mg 0%
Histidine 0.034mg 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Green bean raw
40%
Macadamia
Minerals Daily Need Coverage Score
16%
Green bean raw
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 1.31g)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 12.011g)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $1.2)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.