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Macadamia vs. Olive oil — In-Depth Nutrition Comparison

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The main differences between macadamia and olive oil

  • Macadamia has more manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, vitamin B6, and vitamin B3; however, olive oil has more vitamin E.
  • Daily need coverage for manganese for macadamia is 180% higher.

Food types used in this article are Nuts, macadamia nuts, raw and Oil, olive, salad or cooking.

Infographic

Macadamia vs Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +36700%
Contains more IronIron +558.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -60%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 287% 0% 0% 0% 0% 0% 0% 151% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +2557.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Olive oil DV% diff.
Manganese 4.131mg 0mg 180%
Vitamin B1 1.195mg 0mg 100%
Vitamin E 0.54mg 14.35mg 92%
Copper 0.756mg 0mg 84%
Polyunsaturated fat 1.502g 10.523g 60%
Vitamin K 60.2µg 50%
Iron 3.69mg 0.56mg 39%
Fats 75.77g 100g 37%
Monounsaturated fat 58.877g 72.961g 35%
Fiber 8.6g 0g 34%
Magnesium 130mg 0mg 31%
Phosphorus 188mg 0mg 27%
Vitamin B6 0.275mg 0mg 21%
Protein 7.91g 0g 16%
Vitamin B3 2.473mg 0mg 15%
Vitamin B5 0.758mg 0mg 15%
Zinc 1.3mg 0mg 12%
Vitamin B2 0.162mg 0mg 12%
Potassium 368mg 1mg 11%
Calories 718kcal 884kcal 8%
Calcium 85mg 1mg 8%
Saturated fat 12.061g 13.808g 8%
Selenium 3.6µg 0µg 7%
Carbs 13.82g 0g 5%
Folate 11µg 0µg 3%
Vitamin C 1.2mg 0mg 1%
Protein per 100 calories 1.1g 0g N/A
Calories per 10 g protein 908kcal N/A
Weight per 100 calories 14g 11g N/A
Unsaturated / Saturated Fat ratio 5 6 N/A
Net carbs 5.22g 0g N/A
Sugar 4.57g 0g N/A
Starch 1.05g 0%
Sodium 5mg 2mg 0%
Choline 0.3mg 0%
Tryptophan 0.067mg 0mg 0%
Threonine 0.37mg 0mg 0%
Isoleucine 0.314mg 0mg 0%
Leucine 0.602mg 0mg 0%
Lysine 0.018mg 0mg 0%
Methionine 0.023mg 0mg 0%
Phenylalanine 0.665mg 0mg 0%
Valine 0.363mg 0mg 0%
Histidine 0.195mg 0mg 0%
Fructose 0.07g 0%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +32%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -12.7%
Contains more Mono. FatMonounsaturated fat +23.9%
Contains more Poly. FatPolyunsaturated fat +600.6%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.