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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 for 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.
  • Dates have a higher glycemic index (42) than macadamia (10).

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.
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%
Dates
Dates
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +202.3%
Contains more CalciumCalcium +117.9%
Contains more IronIron +261.8%
Contains more CopperCopper +267%
Contains more ZincZinc +348.3%
Contains more PhosphorusPhosphorus +203.2%
Contains more ManganeseManganese +1476.7%
Contains more SeleniumSelenium +20%
Contains more PotassiumPotassium +78.3%
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%
Dates
Dates
2
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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B1Vitamin B1 +2198.1%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +94.1%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Dates DV% diff.
Manganese 4.131mg 0.262mg 168%
Monounsaturated fat 58.877g 0.036g 147%
Fats 75.77g 0.39g 116%
Vitamin B1 1.195mg 0.052mg 95%
Copper 0.756mg 0.206mg 61%
Saturated fat 12.061g 0.032g 55%
Iron 3.69mg 1.02mg 33%
Fructose 0.07g 19.56g 24%
Calories 718kcal 282kcal 22%
Magnesium 130mg 43mg 21%
Carbs 13.82g 75.03g 20%
Phosphorus 188mg 62mg 18%
Protein 7.91g 2.45g 11%
Polyunsaturated fat 1.502g 0.019g 10%
Zinc 1.3mg 0.29mg 9%
Potassium 368mg 656mg 8%
Vitamin B6 0.275mg 0.165mg 8%
Vitamin B2 0.162mg 0.066mg 7%
Vitamin B3 2.473mg 1.274mg 7%
Calcium 85mg 39mg 5%
Vitamin E 0.54mg 0.05mg 3%
Vitamin B5 0.758mg 0.589mg 3%
Fiber 8.6g 8g 2%
Vitamin K 2.7µg 2%
Folate 11µg 19µg 2%
Vitamin C 1.2mg 0.4mg 1%
Selenium 3.6µg 3µg 1%
Choline 6.3mg 1%
Protein per 100 calories 1.1g 0.87g N/A
Calories per 10 g protein 908kcal 1151kcal N/A
Weight per 100 calories 14g 35g N/A
Unsaturated / Saturated Fat ratio 5 1.7 N/A
Net carbs 5.22g 67.03g N/A
Sugar 4.57g 63.35g N/A
Starch 1.05g 0%
Sodium 5mg 2mg 0%
Tryptophan 0.067mg 0.012mg 0%
Threonine 0.37mg 0.043mg 0%
Isoleucine 0.314mg 0.049mg 0%
Leucine 0.602mg 0.084mg 0%
Lysine 0.018mg 0.066mg 0%
Methionine 0.023mg 0.022mg 0%
Phenylalanine 0.665mg 0.05mg 0%
Valine 0.363mg 0.071mg 0%
Histidine 0.195mg 0.032mg 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
Dates
Dates
3
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 ProteinProtein +222.9%
Contains more FatsFats +19328.2%
Contains more CarbsCarbs +442.9%
Contains more WaterWater +1409.6%
Contains more OtherOther +40.4%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +163447.2%
Contains more Poly. FatPolyunsaturated fat +7805.3%
Contains less Sat. FatSaturated fat -99.7%

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
Dates
Dates
4
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 StarchStarch +∞%
Contains more SucroseSucrose +438.1%
Contains more GlucoseGlucose +28285.7%
Contains more FructoseFructose +27842.9%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.