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  6. Wheat Bread vs. Macadamia

Wheat Bread vs. Macadamia — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and macadamia?

  • Wheat Bread is richer in selenium, vitamin B3, folate, and vitamin B2, yet macadamia is richer in manganese, vitamin B1, copper, and magnesium.
  • Macadamia's daily need coverage for manganese is 120% higher.
  • Wheat Bread has 120 times more sodium than macadamia. Wheat Bread has 601mg of sodium, while macadamia has 5mg.
  • Macadamia has a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Nuts, macadamia nuts, raw types in this comparison.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 CalciumCalcium +94.1%
Contains more ZincZinc +13.1%
Contains more SeleniumSelenium +827.8%
Contains more MagnesiumMagnesium +120.3%
Contains more PotassiumPotassium +65%
Contains more CopperCopper +281.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +200%
~equal in Iron ~3.69mg
~equal in Phosphorus ~188mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +152.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +681.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +172.2%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +79.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Macadamia DV% diff.
Monounsaturated fat 1.019g 58.877g 145%
Manganese 1.377mg 4.131mg 120%
Fats 4.27g 75.77g 110%
Vitamin B1 0.439mg 1.195mg 63%
Copper 0.198mg 0.756mg 62%
Selenium 33.4µg 3.6µg 54%
Saturated fat 0.989g 12.061g 50%
Sodium 601mg 5mg 26%
Vitamin B3 6.25mg 2.473mg 24%
Calories 313kcal 718kcal 20%
Folate 86µg 11µg 19%
Vitamin B2 0.382mg 0.162mg 17%
Magnesium 59mg 130mg 17%
Fiber 4.7g 8.6g 16%
Carbs 55.77g 13.82g 14%
Protein 12.96g 7.91g 10%
Vitamin B6 0.153mg 0.275mg 9%
Calcium 165mg 85mg 8%
Vitamin B5 0.456mg 0.758mg 6%
Vitamin K 5.7µg 5%
Iron 4.09mg 3.69mg 5%
Choline 22.1mg 4%
Potassium 223mg 368mg 4%
Vitamin E 0.24mg 0.54mg 2%
Zinc 1.47mg 1.3mg 2%
Vitamin C 0.2mg 1.2mg 1%
Polyunsaturated fat 1.72g 1.502g 1%
Net carbs 51.07g 5.22g N/A
Sugar 6.42g 4.57g N/A
Starch 1.05g 0%
Phosphorus 188mg 188mg 0%
Tryptophan 0.092mg 0.067mg 0%
Threonine 0.299mg 0.37mg 0%
Isoleucine 0.258mg 0.314mg 0%
Leucine 0.461mg 0.602mg 0%
Lysine 0.215mg 0.018mg 0%
Methionine 0.105mg 0.023mg 0%
Phenylalanine 0.315mg 0.665mg 0%
Valine 0.31mg 0.363mg 0%
Histidine 0.15mg 0.195mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +63.8%
Contains more CarbsCarbs +303.5%
Contains more WaterWater +1681.6%
Contains more OtherOther +143%
Contains more FatsFats +1674.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -91.8%
Contains more Poly. FatPolyunsaturated fat +14.5%
Contains more Mono. FatMonounsaturated fat +5677.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.