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Macadamia vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Macadamia and Bean

  • The amount of Vitamin B1, Copper, Iron, Magnesium, Vitamin B3, Fiber, Phosphorus, Vitamin B6, and Vitamin B2 in Macadamia is higher than in Bean.
  • Macadamia covers your daily Vitamin B1 needs 87% more than Bean.
  • Bean has 117 times less Saturated Fat than Macadamia. Macadamia has 12.061g of Saturated Fat, while Bean has 0.103g.

Specific food types used in this comparison are Nuts, macadamia nuts, raw and Beans, baked, canned, no salt added.

Infographic

Macadamia vs Bean 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.
:
3
Bean
Contains more Calcium +70%
Contains more Iron +1172.4%
Contains more Magnesium +306.3%
Contains more Phosphorus +80.8%
Contains more Potassium +24.3%
Contains more Copper +267%
Contains less Sodium -80%
Contains more Selenium +25%
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +70%
Contains more Iron +1172.4%
Contains more Magnesium +306.3%
Contains more Phosphorus +80.8%
Contains more Potassium +24.3%
Contains more Copper +267%
Contains less Sodium -80%
Contains more Selenium +25%
Equal in Zinc - 1.4

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.
:
4
Bean
Contains more Vitamin E +260%
Contains more Vitamin B1 +696.7%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B6 +111.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +158.3%
Contains more Folate +118.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +260%
Contains more Vitamin B1 +696.7%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +475.1%
Contains more Vitamin B6 +111.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +158.3%
Contains more Folate +118.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bean
Contains more Protein +64.8%
Contains more Fats +18842.5%
Contains more Carbs +48.3%
Contains more Water +5238.2%
Contains more Other +50%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +64.8%
Contains more Fats +18842.5%
Contains more Carbs +48.3%
Contains more Water +5238.2%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bean
Contains more Monounsaturated Fat +168120%
Contains more Polyunsaturated fat +773.3%
Contains less Saturated Fat -99.1%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +168120%
Contains more Polyunsaturated fat +773.3%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium 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 Bean Opinion
Net carbs 5.22g 14.99g Bean
Protein 7.91g 4.8g Macadamia
Fats 75.77g 0.4g Macadamia
Carbs 13.82g 20.49g Bean
Calories 718kcal 105kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 7.78g Macadamia
Fiber 8.6g 5.5g Macadamia
Calcium 85mg 50mg Macadamia
Iron 3.69mg 0.29mg Macadamia
Magnesium 130mg 32mg Macadamia
Phosphorus 188mg 104mg Macadamia
Potassium 368mg 296mg Macadamia
Sodium 5mg 1mg Bean
Zinc 1.3mg 1.4mg Bean
Copper 0.756mg 0.206mg Macadamia
Manganese 4.131mg Macadamia
Selenium 3.6µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.54mg 0.15mg Macadamia
Vitamin C 1.2mg 3.1mg Bean
Vitamin B1 1.195mg 0.15mg Macadamia
Vitamin B2 0.162mg 0.06mg Macadamia
Vitamin B3 2.473mg 0.43mg Macadamia
Vitamin B5 0.758mg Macadamia
Vitamin B6 0.275mg 0.13mg Macadamia
Folate 11µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.067mg Macadamia
Threonine 0.37mg Macadamia
Isoleucine 0.314mg Macadamia
Leucine 0.602mg Macadamia
Lysine 0.018mg Macadamia
Methionine 0.023mg Macadamia
Phenylalanine 0.665mg Macadamia
Valine 0.363mg Macadamia
Histidine 0.195mg Macadamia
Saturated Fat 12.061g 0.103g Bean
Monounsaturated Fat 58.877g 0.035g Macadamia
Polyunsaturated fat 1.502g 0.172g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Macadamia
11%
Bean
Minerals Daily Need Coverage Score
122%
Macadamia
25%
Bean

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 3.21g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 11.958g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.