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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| 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
| 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
| 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
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +438.1% |
| Contains more GlucoseGlucose | +28285.7% |
| Contains more FructoseFructose | +27842.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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