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Egg vs. Macadamia — In-Depth Nutrition Comparison

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Significant differences between eggs and macadamia

  • Eggs have more copper, selenium, and vitamin B12; however, macadamia is richer in manganese, vitamin B1, fiber, iron, and magnesium.
  • Macadamia covers your daily manganese needs 178% more than eggs.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Nuts, macadamia nuts, raw.

Infographic

Egg 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.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +164.6%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +210.1%
Contains more ZincZinc +23.8%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +15788.5%
~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.
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +90.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B5Vitamin B5 +84.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1710.6%
Contains more Vitamin B3Vitamin B3 +3764.1%
Contains more Vitamin B6Vitamin B6 +127.3%

All nutrients comparison - raw data values

Nutrient Egg Macadamia DV% diff.
Manganese 0.026mg 4.131mg 178%
Copper 2mg 0.756mg 138%
Monounsaturated fat 4.077g 58.877g 137%
Cholesterol 373mg 0mg 124%
Fats 10.61g 75.77g 100%
Vitamin B1 0.066mg 1.195mg 94%
Choline 293.8mg 53%
Selenium 30.8µg 3.6µg 49%
Vitamin B12 1.11µg 0µg 46%
Saturated fat 3.267g 12.061g 40%
Fiber 0g 8.6g 34%
Iron 1.19mg 3.69mg 31%
Magnesium 10mg 130mg 29%
Calories 155kcal 718kcal 28%
Vitamin B2 0.513mg 0.162mg 27%
Vitamin A 149µg 0µg 17%
Vitamin B3 0.064mg 2.473mg 15%
Vitamin B5 1.398mg 0.758mg 13%
Vitamin B6 0.121mg 0.275mg 12%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Protein 12.58g 7.91g 9%
Folate 44µg 11µg 8%
Potassium 126mg 368mg 7%
Sodium 124mg 5mg 5%
Calcium 50mg 85mg 4%
Carbs 1.12g 13.82g 4%
Vitamin E 1.03mg 0.54mg 3%
Phosphorus 172mg 188mg 2%
Zinc 1.05mg 1.3mg 2%
Polyunsaturated fat 1.414g 1.502g 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 1.12g 5.22g N/A
Sugar 1.12g 4.57g N/A
Starch 1.05g 0%
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.067mg 0%
Threonine 0.604mg 0.37mg 0%
Isoleucine 0.686mg 0.314mg 0%
Leucine 1.075mg 0.602mg 0%
Lysine 0.904mg 0.018mg 0%
Methionine 0.392mg 0.023mg 0%
Phenylalanine 0.668mg 0.665mg 0%
Valine 0.767mg 0.363mg 0%
Histidine 0.298mg 0.195mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +59%
Contains more WaterWater +5386.8%
Contains more FatsFats +614.1%
Contains more CarbsCarbs +1133.9%
~equal in Other ~1.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -72.9%
Contains more Mono. FatMonounsaturated fat +1344.1%
~equal in Polyunsaturated fat ~1.502g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.