Dates vs. Macadamia — In-Depth Nutrition Comparison
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How are dates and macadamia different?
- Dates are richer in potassium, while macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, phosphorus, zinc, and vitamin B6.
- Macadamia covers your daily need for manganese, 168% more than dates.
- Dates contain 2 times more potassium than macadamia. Dates contain 656mg of potassium, while macadamia contains 368mg.
- Dates are lower in saturated fat.
- Dates have a higher glycemic index (42) than macadamia (10).
Dates, deglet noor and Nuts, macadamia nuts, raw types were used in this article.
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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.
| Contains more PotassiumPotassium | +78.3% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +202.3% |
| Contains more CalciumCalcium | +117.9% |
| Contains more IronIron | +261.8% |
| Contains more CopperCopper | +267% |
| Contains more ZincZinc | +348.3% |
| Contains more PhosphorusPhosphorus | +203.2% |
| Contains more ManganeseManganese | +1476.7% |
| Contains more SeleniumSelenium | +20% |
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 KVitamin K | +∞% |
| Contains more FolateFolate | +72.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin EVitamin E | +980% |
| Contains more Vitamin B1Vitamin B1 | +2198.1% |
| Contains more Vitamin B2Vitamin B2 | +145.5% |
| Contains more Vitamin B3Vitamin B3 | +94.1% |
| Contains more Vitamin B5Vitamin B5 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 4.131mg | 168% |
| Monounsaturated fat | 0.036g | 58.877g | 147% |
| Fats | 0.39g | 75.77g | 116% |
| Vitamin B1 | 0.052mg | 1.195mg | 95% |
| Copper | 0.206mg | 0.756mg | 61% |
| Saturated fat | 0.032g | 12.061g | 55% |
| Iron | 1.02mg | 3.69mg | 33% |
| Fructose | 19.56g | 0.07g | 24% |
| Calories | 282kcal | 718kcal | 22% |
| Magnesium | 43mg | 130mg | 21% |
| Carbs | 75.03g | 13.82g | 20% |
| Phosphorus | 62mg | 188mg | 18% |
| Protein | 2.45g | 7.91g | 11% |
| Polyunsaturated fat | 0.019g | 1.502g | 10% |
| Zinc | 0.29mg | 1.3mg | 9% |
| Potassium | 656mg | 368mg | 8% |
| Vitamin B6 | 0.165mg | 0.275mg | 8% |
| Vitamin B2 | 0.066mg | 0.162mg | 7% |
| Vitamin B3 | 1.274mg | 2.473mg | 7% |
| Calcium | 39mg | 85mg | 5% |
| Vitamin E | 0.05mg | 0.54mg | 3% |
| Vitamin B5 | 0.589mg | 0.758mg | 3% |
| Fiber | 8g | 8.6g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Folate | 19µg | 11µg | 2% |
| Vitamin C | 0.4mg | 1.2mg | 1% |
| Selenium | 3µg | 3.6µg | 1% |
| Choline | 6.3mg | 1% | |
| Net carbs | 67.03g | 5.22g | N/A |
| Sugar | 63.35g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 2mg | 5mg | 0% |
| Tryptophan | 0.012mg | 0.067mg | 0% |
| Threonine | 0.043mg | 0.37mg | 0% |
| Isoleucine | 0.049mg | 0.314mg | 0% |
| Leucine | 0.084mg | 0.602mg | 0% |
| Lysine | 0.066mg | 0.018mg | 0% |
| Methionine | 0.022mg | 0.023mg | 0% |
| Phenylalanine | 0.05mg | 0.665mg | 0% |
| Valine | 0.071mg | 0.363mg | 0% |
| Histidine | 0.032mg | 0.195mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +442.9% |
| Contains more WaterWater | +1409.6% |
| Contains more OtherOther | +40.4% |
| Contains more ProteinProtein | +222.9% |
| Contains more FatsFats | +19328.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +163447.2% |
| Contains more Poly. FatPolyunsaturated fat | +7805.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +438.1% |
| Contains more GlucoseGlucose | +28285.7% |
| Contains more FructoseFructose | +27842.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
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~equal in
Galactose
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