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  6. Macadamia vs. Wheat Bread

Macadamia vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between macadamia and wheat Bread?

  • Macadamia is richer in manganese, vitamin B1, copper, and magnesium, yet wheat Bread is richer in selenium, vitamin B3, folate, and vitamin B2.
  • Macadamia's daily need coverage for manganese is 120% higher.
  • Macadamia has 12 times more saturated fat than wheat Bread. Macadamia has 12.061g of saturated fat, while wheat Bread has 0.989g.
  • Macadamia has a lower glycemic index than wheat Bread.

We used Nuts, macadamia nuts, raw and Bread, wheat, toasted types in this comparison.

Infographic

Macadamia vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +120.3%
Contains more PotassiumPotassium +65%
Contains more CopperCopper +281.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +200%
Contains more CalciumCalcium +94.1%
Contains more IronIron +10.8%
Contains more ZincZinc +13.1%
Contains more SeleniumSelenium +827.8%
~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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +172.2%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +79.7%
Contains more Vitamin B2Vitamin B2 +135.8%
Contains more Vitamin B3Vitamin B3 +152.7%
Contains more FolateFolate +681.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Wheat Bread DV% diff.
Monounsaturated fat 58.877g 1.019g 145%
Manganese 4.131mg 1.377mg 120%
Fats 75.77g 4.27g 110%
Vitamin B1 1.195mg 0.439mg 63%
Copper 0.756mg 0.198mg 62%
Selenium 3.6µg 33.4µg 54%
Saturated fat 12.061g 0.989g 50%
Sodium 5mg 601mg 26%
Vitamin B3 2.473mg 6.25mg 24%
Calories 718kcal 313kcal 20%
Folate 11µg 86µg 19%
Vitamin B2 0.162mg 0.382mg 17%
Magnesium 130mg 59mg 17%
Fiber 8.6g 4.7g 16%
Carbs 13.82g 55.77g 14%
Protein 7.91g 12.96g 10%
Vitamin B6 0.275mg 0.153mg 9%
Calcium 85mg 165mg 8%
Vitamin B5 0.758mg 0.456mg 6%
Vitamin K 5.7µg 5%
Iron 3.69mg 4.09mg 5%
Choline 22.1mg 4%
Potassium 368mg 223mg 4%
Vitamin E 0.54mg 0.24mg 2%
Zinc 1.3mg 1.47mg 2%
Vitamin C 1.2mg 0.2mg 1%
Polyunsaturated fat 1.502g 1.72g 1%
Net carbs 5.22g 51.07g N/A
Sugar 4.57g 6.42g N/A
Starch 1.05g 0%
Phosphorus 188mg 188mg 0%
Tryptophan 0.067mg 0.092mg 0%
Threonine 0.37mg 0.299mg 0%
Isoleucine 0.314mg 0.258mg 0%
Leucine 0.602mg 0.461mg 0%
Lysine 0.018mg 0.215mg 0%
Methionine 0.023mg 0.105mg 0%
Phenylalanine 0.665mg 0.315mg 0%
Valine 0.363mg 0.31mg 0%
Histidine 0.195mg 0.15mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +1674.5%
Contains more ProteinProtein +63.8%
Contains more CarbsCarbs +303.5%
Contains more WaterWater +1681.6%
Contains more OtherOther +143%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +5677.9%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +14.5%

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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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.