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Crackers vs. Macadamia — In-Depth Nutrition Comparison

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Significant differences between crackers and macadamia

  • Crackers have more vitamin B2, folate, and vitamin E; however, macadamia is richer in manganese, copper, vitamin B1, magnesium, and fiber.
  • Macadamia covers your daily manganese needs 158% more than crackers.
  • Macadamia has 145 times less sodium than crackers. Crackers have 726mg of sodium, while macadamia has 5mg.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of macadamia is 10.

Specific food types used in this comparison are Crackers, standard snack-type, regular and Nuts, macadamia nuts, raw.

Infographic

Crackers vs Macadamia infographic
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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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +41.2%
Contains more PhosphorusPhosphorus +31.9%
Contains more SeleniumSelenium +86.1%
Contains more MagnesiumMagnesium +622.2%
Contains more PotassiumPotassium +211.9%
Contains more CopperCopper +626.9%
Contains more ZincZinc +165.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +741.3%
~equal in Iron ~3.69mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +461.1%
Contains more Vitamin B2Vitamin B2 +181.5%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +736.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +336.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 CarbsCarbs +343.6%
Contains more WaterWater +130.9%
Contains more OtherOther +118.4%
Contains more ProteinProtein +19.1%
Contains more FatsFats +186.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 -53.9%
Contains more Poly. FatPolyunsaturated fat +774.6%
Contains more Mono. FatMonounsaturated fat +798.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 StarchStarch +4632.4%
Contains more SucroseSucrose +56.9%
Contains more GlucoseGlucose +571.4%
Contains more FructoseFructose +314.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Crackers Macadamia
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Macadamia DV% diff.
Manganese 0.491mg 4.131mg 158%
Monounsaturated fat 6.553g 58.877g 131%
Polyunsaturated fat 13.137g 1.502g 78%
Fats 26.43g 75.77g 76%
Copper 0.104mg 0.756mg 72%
Vitamin B1 0.416mg 1.195mg 65%
Vitamin K 69.3µg 58%
Sodium 726mg 5mg 31%
Saturated fat 5.562g 12.061g 30%
Magnesium 18mg 130mg 27%
Fiber 2.3g 8.6g 25%
Vitamin B2 0.456mg 0.162mg 23%
Folate 92µg 11µg 20%
Starch 49.69g 1.05g 20%
Vitamin E 3.03mg 0.54mg 17%
Vitamin B6 0.063mg 0.275mg 16%
Carbs 61.3g 13.82g 16%
Vitamin B3 4.352mg 2.473mg 12%
Calories 510kcal 718kcal 10%
Phosphorus 248mg 188mg 9%
Vitamin B5 0.417mg 0.758mg 7%
Zinc 0.49mg 1.3mg 7%
Potassium 118mg 368mg 7%
Selenium 6.7µg 3.6µg 6%
Iron 4.03mg 3.69mg 4%
Calcium 120mg 85mg 4%
Protein 6.64g 7.91g 3%
Choline 9.6mg 2%
Vitamin C 0mg 1.2mg 1%
Net carbs 59g 5.22g N/A
Sugar 8.18g 4.57g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.067mg 0%
Threonine 0.193mg 0.37mg 0%
Isoleucine 0.246mg 0.314mg 0%
Leucine 0.471mg 0.602mg 0%
Lysine 0.103mg 0.018mg 0%
Methionine 0.112mg 0.023mg 0%
Phenylalanine 0.331mg 0.665mg 0%
Valine 0.294mg 0.363mg 0%
Histidine 0.145mg 0.195mg 0%
Fructose 0.29g 0.07g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
40%
Macadamia
Minerals Daily Need Coverage Score
56%
Crackers
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 721mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 53)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 6.499g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.