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Macadamia vs. Green bean raw — In-Depth Nutrition Comparison

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Summary of differences between macadamia and green bean raw

  • Macadamia has more manganese, vitamin B1, copper, iron, magnesium, fiber, and phosphorus, while green bean raw has more vitamin A and vitamin C.
  • Macadamia covers your daily need for manganese, 170% more than green bean raw.
  • Macadamia contains 241 times more saturated fat than green bean raw. While macadamia contains 12.061g of saturated fat, green bean raw contains only 0.05g.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Beans, snap, green, raw.

Infographic

Macadamia vs Green 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.
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +129.7%
Contains more PotassiumPotassium +74.4%
Contains more IronIron +258.3%
Contains more CopperCopper +995.7%
Contains more ZincZinc +441.7%
Contains more PhosphorusPhosphorus +394.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +1812.5%
Contains more SeleniumSelenium +500%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +31.7%
Contains more Vitamin B1Vitamin B1 +1357.3%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +236.9%
Contains more Vitamin B5Vitamin B5 +236.9%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin CVitamin C +916.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +200%
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +332.2%
Contains more FatsFats +34340.9%
Contains more CarbsCarbs +98.3%
Contains more OtherOther +72.7%
Contains more WaterWater +6541.2%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +588670%
Contains more Poly. FatPolyunsaturated fat +1229.2%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +19.3%
Contains more SucroseSucrose +1130.6%
Contains more GlucoseGlucose +2057.1%
Contains more FructoseFructose +1885.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Green bean raw
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 Green bean raw DV% diff.
Manganese 4.131mg 0.216mg 170%
Monounsaturated fat 58.877g 0.01g 147%
Fats 75.77g 0.22g 116%
Vitamin B1 1.195mg 0.082mg 93%
Copper 0.756mg 0.069mg 76%
Saturated fat 12.061g 0.05g 55%
Vitamin K 43µg 36%
Calories 718kcal 31kcal 34%
Iron 3.69mg 1.03mg 33%
Magnesium 130mg 25mg 25%
Fiber 8.6g 2.7g 24%
Phosphorus 188mg 38mg 21%
Protein 7.91g 1.83g 12%
Vitamin C 1.2mg 12.2mg 12%
Vitamin B5 0.758mg 0.225mg 11%
Vitamin B3 2.473mg 0.734mg 11%
Vitamin B6 0.275mg 0.141mg 10%
Zinc 1.3mg 0.24mg 10%
Polyunsaturated fat 1.502g 0.113g 9%
Folate 11µg 33µg 6%
Potassium 368mg 211mg 5%
Selenium 3.6µg 0.6µg 5%
Calcium 85mg 37mg 5%
Vitamin B2 0.162mg 0.104mg 4%
Vitamin A 0µg 35µg 4%
Choline 15.3mg 3%
Fructose 0.07g 1.39g 2%
Carbs 13.82g 6.97g 2%
Vitamin E 0.54mg 0.41mg 1%
Net carbs 5.22g 4.27g N/A
Sugar 4.57g 3.26g N/A
Starch 1.05g 0.88g 0%
Sodium 5mg 6mg 0%
Tryptophan 0.067mg 0.019mg 0%
Threonine 0.37mg 0.079mg 0%
Isoleucine 0.314mg 0.066mg 0%
Leucine 0.602mg 0.112mg 0%
Lysine 0.018mg 0.088mg 0%
Methionine 0.023mg 0.022mg 0%
Phenylalanine 0.665mg 0.067mg 0%
Valine 0.363mg 0.09mg 0%
Histidine 0.195mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Green bean raw
Minerals Daily Need Coverage Score
122%
Macadamia
16%
Green bean raw

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 1.31g)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 12.011g)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $1.2)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.