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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 of 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, deglet noor and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Dates  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.
Contains more Potassium +78.3%
Contains less Sodium -60%
Contains more Calcium +117.9%
Contains more Iron +261.8%
Contains more Magnesium +202.3%
Contains more Phosphorus +203.2%
Contains more Zinc +348.3%
Contains more Copper +267%
Contains more Manganese +1476.7%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Potassium +78.3%
Contains less Sodium -60%
Contains more Calcium +117.9%
Contains more Iron +261.8%
Contains more Magnesium +202.3%
Contains more Phosphorus +203.2%
Contains more Zinc +348.3%
Contains more Copper +267%
Contains more Manganese +1476.7%
Contains more Selenium +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 A +∞%
Contains more Folate +72.7%
Contains more Vitamin E +980%
Contains more Vitamin C +200%
Contains more Vitamin B1 +2198.1%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 Folate +72.7%
Contains more Vitamin E +980%
Contains more Vitamin C +200%
Contains more Vitamin B1 +2198.1%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +442.9%
Contains more Water +1409.6%
Contains more Other +40.4%
Contains more Protein +222.9%
Contains more Fats +19328.2%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +442.9%
Contains more Water +1409.6%
Contains more Other +40.4%
Contains more Protein +222.9%
Contains more Fats +19328.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +163447.2%
Contains more Polyunsaturated fat +7805.3%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +163447.2%
Contains more Polyunsaturated fat +7805.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +438.1%
Contains more Glucose +28285.7%
Contains more Fructose +27842.9%
Contains more Maltose +∞%
Contains more Starch +∞%
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 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 Sucrose +438.1%
Contains more Glucose +28285.7%
Contains more Fructose +27842.9%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Macadamia Opinion
Net carbs 67.03g 5.22g Dates
Protein 2.45g 7.91g Macadamia
Fats 0.39g 75.77g Macadamia
Carbs 75.03g 13.82g Dates
Calories 282kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 19.56g 0.07g Dates
Sugar 63.35g 4.57g Macadamia
Fiber 8g 8.6g Macadamia
Calcium 39mg 85mg Macadamia
Iron 1.02mg 3.69mg Macadamia
Magnesium 43mg 130mg Macadamia
Phosphorus 62mg 188mg Macadamia
Potassium 656mg 368mg Dates
Sodium 2mg 5mg Dates
Zinc 0.29mg 1.3mg Macadamia
Copper 0.206mg 0.756mg Macadamia
Manganese 0.262mg 4.131mg Macadamia
Selenium 3µg 3.6µg Macadamia
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.54mg Macadamia
Vitamin C 0.4mg 1.2mg Macadamia
Vitamin B1 0.052mg 1.195mg Macadamia
Vitamin B2 0.066mg 0.162mg Macadamia
Vitamin B3 1.274mg 2.473mg Macadamia
Vitamin B5 0.589mg 0.758mg Macadamia
Vitamin B6 0.165mg 0.275mg Macadamia
Folate 19µg 11µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg 0.067mg Macadamia
Threonine 0.043mg 0.37mg Macadamia
Isoleucine 0.049mg 0.314mg Macadamia
Leucine 0.084mg 0.602mg Macadamia
Lysine 0.066mg 0.018mg Dates
Methionine 0.022mg 0.023mg Macadamia
Phenylalanine 0.05mg 0.665mg Macadamia
Valine 0.071mg 0.363mg Macadamia
Histidine 0.032mg 0.195mg Macadamia
Saturated Fat 0.032g 12.061g Dates
Monounsaturated Fat 0.036g 58.877g Macadamia
Polyunsaturated fat 0.019g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Dates
43%
Macadamia
Minerals Daily Need Coverage Score
29%
Dates
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 58.78g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 12.029g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.