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Macadamia vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between macadamia and arugula

  • Macadamia has more manganese, vitamin B1, copper, fiber, iron, magnesium, and phosphorus; however, arugula is richer in vitamin A and folate.
  • Macadamia covers your daily manganese needs 166% more than arugula.
  • Arugula has 140 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while arugula has 0.086g.
  • Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of macadamia is 10.

Specific food types used in this comparison are Nuts, macadamia nuts, raw and Arugula, raw.

Infographic

Macadamia vs Arugula 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +176.6%
Contains more IronIron +152.7%
Contains more CopperCopper +894.7%
Contains more ZincZinc +176.6%
Contains more PhosphorusPhosphorus +261.5%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +1186.9%
Contains more SeleniumSelenium +1100%
Contains more CalciumCalcium +88.2%
~equal in Potassium ~369mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B1Vitamin B1 +2615.9%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B3Vitamin B3 +710.8%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +276.7%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +781.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +206.6%
Contains more FatsFats +11380.3%
Contains more CarbsCarbs +278.6%
Contains more WaterWater +6643.4%
Contains more OtherOther +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +120057.1%
Contains more Poly. FatPolyunsaturated fat +370.8%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Arugula DV% diff.
Manganese 4.131mg 0.321mg 166%
Monounsaturated fat 58.877g 0.049g 147%
Fats 75.77g 0.66g 116%
Vitamin B1 1.195mg 0.044mg 96%
Vitamin K 108.6µg 91%
Copper 0.756mg 0.076mg 76%
Saturated fat 12.061g 0.086g 54%
Calories 718kcal 25kcal 35%
Fiber 8.6g 1.6g 28%
Iron 3.69mg 1.46mg 28%
Folate 11µg 97µg 22%
Magnesium 130mg 47mg 20%
Phosphorus 188mg 52mg 19%
Vitamin B6 0.275mg 0.073mg 16%
Vitamin C 1.2mg 15mg 15%
Vitamin B3 2.473mg 0.305mg 14%
Vitamin A 0µg 119µg 13%
Protein 7.91g 2.58g 11%
Zinc 1.3mg 0.47mg 8%
Calcium 85mg 160mg 8%
Polyunsaturated fat 1.502g 0.319g 8%
Selenium 3.6µg 0.3µg 6%
Vitamin B2 0.162mg 0.086mg 6%
Vitamin B5 0.758mg 0.437mg 6%
Carbs 13.82g 3.65g 3%
Choline 15.3mg 3%
Vitamin E 0.54mg 0.43mg 1%
Sodium 5mg 27mg 1%
Net carbs 5.22g 2.05g N/A
Potassium 368mg 369mg 0%
Sugar 4.57g 2.05g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Arugula
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
40%
Macadamia
41%
Arugula
Minerals Daily Need Coverage Score
122%
Macadamia
28%
Arugula

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 2.52g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 11.975g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.