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  6. Macadamia vs. Plantain raw

Macadamia vs. Plantain raw — In-Depth Nutrition Comparison

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How are macadamia and plantain raw different?

  • Macadamia is richer in vitamin B1, copper, iron, fiber, magnesium, phosphorus, and vitamin B3, while plantain raw is higher in vitamin A and vitamin C.
  • Macadamia covers your daily need for vitamin B1, 95% more than plantain raw.
  • Macadamia contains 84 times more saturated fat than plantain raw. Macadamia contains 12.061g of saturated fat, while plantain raw contains 0.143g.
  • Plantain raw has a higher glycemic index (37) than macadamia (10).

Nuts, macadamia nuts, raw and Plantains, raw types were used in this article.

Infographic

Macadamia vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +251.4%
Contains more CalciumCalcium +2733.3%
Contains more IronIron +515%
Contains more CopperCopper +833.3%
Contains more ZincZinc +828.6%
Contains more PhosphorusPhosphorus +452.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +140%
Contains more PotassiumPotassium +35.6%
Contains less SodiumSodium -20%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B1Vitamin B1 +2198.1%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +260.5%
Contains more Vitamin B5Vitamin B5 +191.5%
Contains more Vitamin CVitamin C +1433.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.299mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Plantain raw DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 58.877g 0.032g 147%
Fats 75.77g 0.37g 116%
Vitamin B1 1.195mg 0.052mg 95%
Copper 0.756mg 0.081mg 75%
Saturated fat 12.061g 0.143g 54%
Iron 3.69mg 0.6mg 39%
Calories 718kcal 122kcal 30%
Fiber 8.6g 2.3g 25%
Magnesium 130mg 37mg 22%
Phosphorus 188mg 34mg 22%
Vitamin C 1.2mg 18.4mg 19%
Protein 7.91g 1.3g 13%
Zinc 1.3mg 0.14mg 11%
Vitamin B3 2.473mg 0.686mg 11%
Polyunsaturated fat 1.502g 0.069g 10%
Vitamin B5 0.758mg 0.26mg 10%
Calcium 85mg 3mg 8%
Vitamin B2 0.162mg 0.054mg 8%
Vitamin A 0µg 56µg 6%
Carbs 13.82g 31.89g 6%
Selenium 3.6µg 1.5µg 4%
Potassium 368mg 499mg 4%
Vitamin E 0.54mg 0.14mg 3%
Folate 11µg 22µg 3%
Choline 13.5mg 2%
Vitamin B6 0.275mg 0.299mg 2%
Vitamin K 0.7µg 1%
Net carbs 5.22g 29.59g N/A
Sugar 4.57g 15g N/A
Starch 1.05g 0%
Sodium 5mg 4mg 0%
Tryptophan 0.067mg 0.015mg 0%
Threonine 0.37mg 0.034mg 0%
Isoleucine 0.314mg 0.036mg 0%
Leucine 0.602mg 0.059mg 0%
Lysine 0.018mg 0.06mg 0%
Methionine 0.023mg 0.017mg 0%
Phenylalanine 0.665mg 0.044mg 0%
Valine 0.363mg 0.046mg 0%
Histidine 0.195mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +508.5%
Contains more FatsFats +20378.4%
Contains more CarbsCarbs +130.8%
Contains more WaterWater +4700%
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +183890.6%
Contains more Poly. FatPolyunsaturated fat +2076.8%
Contains less Sat. FatSaturated fat -98.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.