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  6. Macadamia vs. Dates

Macadamia vs. Dates — In-Depth Nutrition Comparison

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How are Macadamia and Dates different?

  • Macadamia is richer in Manganese, Vitamin B1, Copper, Iron, Magnesium, Phosphorus, Zinc, and Vitamin B6, while Dates are higher in Potassium.
  • Macadamia covers your daily need of Manganese 168% more than Dates .
  • Macadamia contains 377 times more Saturated Fat than Dates . Macadamia contains 12.061g of Saturated Fat, while Dates contain 0.032g.

Nuts, macadamia nuts, raw and Dates, deglet noor types were used in this article.

Infographic

Macadamia vs Dates 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.
Macadamia
Macadamia
8
:
2
Dates
Dates
Contains more Calcium +117.9%
Contains more Iron +261.8%
Contains more Magnesium +202.3%
Contains more Phosphorus +203.2%
Contains more Zinc +348.3%
Contains more Copper +267%
Contains more Manganese +1476.7%
Contains more Selenium +20%
Contains more Potassium +78.3%
Contains less Sodium -60%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +117.9%
Contains more Iron +261.8%
Contains more Magnesium +202.3%
Contains more Phosphorus +203.2%
Contains more Zinc +348.3%
Contains more Copper +267%
Contains more Manganese +1476.7%
Contains more Selenium +20%
Contains more Potassium +78.3%
Contains less Sodium -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.
Macadamia
Macadamia
7
:
3
Dates
Dates
Contains more Vitamin E +980%
Contains more Vitamin C +200%
Contains more Vitamin B1 +2198.1%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +∞%
Contains more Folate +72.7%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +980%
Contains more Vitamin C +200%
Contains more Vitamin B1 +2198.1%
Contains more Vitamin B2 +145.5%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +28.7%
Contains more Vitamin B6 +66.7%
Contains more Vitamin A +∞%
Contains more Folate +72.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macadamia
Macadamia
2
:
3
Dates
Dates
Contains more Protein +222.9%
Contains more Fats +19328.2%
Contains more Carbs +442.9%
Contains more Water +1409.6%
Contains more Other +40.4%
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +222.9%
Contains more Fats +19328.2%
Contains more Carbs +442.9%
Contains more Water +1409.6%
Contains more Other +40.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macadamia
Macadamia
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +163447.2%
Contains more Polyunsaturated fat +7805.3%
Contains less Saturated Fat -99.7%
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +163447.2%
Contains more Polyunsaturated fat +7805.3%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Macadamia
Macadamia
1
:
4
Dates
Dates
Contains more Starch +∞%
Contains more Sucrose +438.1%
Contains more Glucose +28285.7%
Contains more Fructose +27842.9%
Contains more Maltose +∞%
Macadamia
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
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +438.1%
Contains more Glucose +28285.7%
Contains more Fructose +27842.9%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macadamia Dates Opinion
Net carbs 5.22g 67.03g Dates
Protein 7.91g 2.45g Macadamia
Fats 75.77g 0.39g Macadamia
Carbs 13.82g 75.03g Dates
Calories 718kcal 282kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g 19.56g Dates
Sugar 4.57g 63.35g Macadamia
Fiber 8.6g 8g Macadamia
Calcium 85mg 39mg Macadamia
Iron 3.69mg 1.02mg Macadamia
Magnesium 130mg 43mg Macadamia
Phosphorus 188mg 62mg Macadamia
Potassium 368mg 656mg Dates
Sodium 5mg 2mg Dates
Zinc 1.3mg 0.29mg Macadamia
Copper 0.756mg 0.206mg Macadamia
Manganese 4.131mg 0.262mg Macadamia
Selenium 3.6µg 3µg Macadamia
Vitamin A 0IU 10IU Dates
Vitamin E 0.54mg 0.05mg Macadamia
Vitamin C 1.2mg 0.4mg Macadamia
Vitamin B1 1.195mg 0.052mg Macadamia
Vitamin B2 0.162mg 0.066mg Macadamia
Vitamin B3 2.473mg 1.274mg Macadamia
Vitamin B5 0.758mg 0.589mg Macadamia
Vitamin B6 0.275mg 0.165mg Macadamia
Folate 11µg 19µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.067mg 0.012mg Macadamia
Threonine 0.37mg 0.043mg Macadamia
Isoleucine 0.314mg 0.049mg Macadamia
Leucine 0.602mg 0.084mg Macadamia
Lysine 0.018mg 0.066mg Dates
Methionine 0.023mg 0.022mg Macadamia
Phenylalanine 0.665mg 0.05mg Macadamia
Valine 0.363mg 0.071mg Macadamia
Histidine 0.195mg 0.032mg Macadamia
Saturated Fat 12.061g 0.032g Dates
Monounsaturated Fat 58.877g 0.036g Macadamia
Polyunsaturated fat 1.502g 0.019g Macadamia

Which food is preferable for your diet?

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

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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
43%
Macadamia
12%
Dates
Minerals Daily Need Coverage Score
122%
Macadamia
29%
Dates

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 58.78g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 12.029g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.