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Macadamia vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Macadamia and Bean raw

  • Macadamia has more Manganese, and Vitamin B1, while Bean raw has more Folate, Selenium, Phosphorus, Potassium, Fiber, Iron, and Vitamin B6.
  • Macadamia covers your daily need of Manganese 130% more than Bean raw.
  • Macadamia contains 51 times more Saturated Fat than Bean raw. While Macadamia contains 12.061g of Saturated Fat, Bean raw contains only 0.235g.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Beans, pinto, mature seeds, raw.

Infographic

Macadamia vs Bean raw 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 less Sodium -58.3%
Contains more Manganese +259.8%
Contains more Calcium +32.9%
Contains more Iron +37.4%
Contains more Magnesium +35.4%
Contains more Phosphorus +118.6%
Contains more Potassium +278.5%
Contains more Zinc +75.4%
Contains more Copper +18.1%
Contains more Selenium +675%
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 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -58.3%
Contains more Manganese +259.8%
Contains more Calcium +32.9%
Contains more Iron +37.4%
Contains more Magnesium +35.4%
Contains more Phosphorus +118.6%
Contains more Potassium +278.5%
Contains more Zinc +75.4%
Contains more Copper +18.1%
Contains more Selenium +675%

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 E +157.1%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B3 +110.6%
Contains more Vitamin C +425%
Contains more Vitamin B2 +30.9%
Contains more Vitamin B6 +72.4%
Contains more Folate +4672.7%
Equal in Vitamin B5 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +67.6%
Contains more Vitamin B3 +110.6%
Contains more Vitamin C +425%
Contains more Vitamin B2 +30.9%
Contains more Vitamin B6 +72.4%
Contains more Folate +4672.7%
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +6060.2%
Contains more Protein +170.8%
Contains more Carbs +352.6%
Contains more Water +733.1%
Contains more Other +204.4%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +6060.2%
Contains more Protein +170.8%
Contains more Carbs +352.6%
Contains more Water +733.1%
Contains more Other +204.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25610.5%
Contains more Polyunsaturated fat +269%
Contains less Saturated Fat -98.1%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +25610.5%
Contains more Polyunsaturated fat +269%
Contains less Saturated Fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +123.7%
Contains more Fructose +∞%
Contains more Starch +3154.3%
Contains more Glucose +85.7%
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +123.7%
Contains more Fructose +∞%
Contains more Starch +3154.3%
Contains more Glucose +85.7%

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 raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macadamia Bean raw Opinion
Net carbs 5.22g 47.05g Bean raw
Protein 7.91g 21.42g Bean raw
Fats 75.77g 1.23g Macadamia
Carbs 13.82g 62.55g Bean raw
Calories 718kcal 347kcal Macadamia
Starch 1.05g 34.17g Bean raw
Fructose 0.07g 0g Macadamia
Sugar 4.57g 2.11g Bean raw
Fiber 8.6g 15.5g Bean raw
Calcium 85mg 113mg Bean raw
Iron 3.69mg 5.07mg Bean raw
Magnesium 130mg 176mg Bean raw
Phosphorus 188mg 411mg Bean raw
Potassium 368mg 1393mg Bean raw
Sodium 5mg 12mg Macadamia
Zinc 1.3mg 2.28mg Bean raw
Copper 0.756mg 0.893mg Bean raw
Manganese 4.131mg 1.148mg Macadamia
Selenium 3.6µg 27.9µg Bean raw
Vitamin E 0.54mg 0.21mg Macadamia
Vitamin C 1.2mg 6.3mg Bean raw
Vitamin B1 1.195mg 0.713mg Macadamia
Vitamin B2 0.162mg 0.212mg Bean raw
Vitamin B3 2.473mg 1.174mg Macadamia
Vitamin B5 0.758mg 0.785mg Bean raw
Vitamin B6 0.275mg 0.474mg Bean raw
Folate 11µg 525µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.067mg 0.237mg Bean raw
Threonine 0.37mg 0.81mg Bean raw
Isoleucine 0.314mg 0.871mg Bean raw
Leucine 0.602mg 1.558mg Bean raw
Lysine 0.018mg 1.356mg Bean raw
Methionine 0.023mg 0.259mg Bean raw
Phenylalanine 0.665mg 1.095mg Bean raw
Valine 0.363mg 0.998mg Bean raw
Histidine 0.195mg 0.556mg Bean raw
Saturated Fat 12.061g 0.235g Bean raw
Monounsaturated Fat 58.877g 0.229g Macadamia
Polyunsaturated fat 1.502g 0.407g Macadamia

Which food is preferable for your diet?

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

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
67%
Bean raw
Minerals Daily Need Coverage Score
122%
Macadamia
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 11.826g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.