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  6. Macadamia vs. Dried fruit

Macadamia vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between Macadamia and Dried fruit

  • Macadamia has more Manganese, Vitamin B1, Copper, Magnesium, Phosphorus, and Iron, while Dried fruit has more Vitamin E , Potassium, and Vitamin A RAE.
  • Macadamia covers your daily need of Manganese 169% more than Dried fruit.
  • Macadamia contains 709 times more Saturated Fat than Dried fruit. While Macadamia contains 12.061g of Saturated Fat, Dried fruit contains only 0.017g.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Apricots, dried, sulfured, uncooked.

Infographic

Macadamia vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +54.5%
Contains more IronIron +38.7%
Contains more CopperCopper +120.4%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +164.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1657.9%
Contains more SeleniumSelenium +63.6%
Contains more PotassiumPotassium +215.8%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +7866.7%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B5Vitamin B5 +46.9%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +701.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.589mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +133.3%
Contains more FatsFats +14756.9%
Contains more CarbsCarbs +353.3%
Contains more WaterWater +2171.3%
Contains more OtherOther +125.4%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +79463.5%
Contains more Poly. FatPolyunsaturated fat +1929.7%
Contains less Sat. FatSaturated Fat -99.9%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +200%
Contains more SucroseSucrose +78.1%
Contains more GlucoseGlucose +47157.1%
Contains more FructoseFructose +17714.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Dried fruit Opinion
Calories 718kcal 241kcal Macadamia
Protein 7.91g 3.39g Macadamia
Fats 75.77g 0.51g Macadamia
Vitamin C 1.2mg 1mg Macadamia
Net carbs 5.22g 55.34g Dried fruit
Carbs 13.82g 62.64g Dried fruit
Magnesium 130mg 32mg Macadamia
Calcium 85mg 55mg Macadamia
Potassium 368mg 1162mg Dried fruit
Iron 3.69mg 2.66mg Macadamia
Sugar 4.57g 53.44g Macadamia
Fiber 8.6g 7.3g Macadamia
Copper 0.756mg 0.343mg Macadamia
Zinc 1.3mg 0.39mg Macadamia
Starch 1.05g 0.35g Macadamia
Phosphorus 188mg 71mg Macadamia
Sodium 5mg 10mg Macadamia
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.54mg 4.33mg Dried fruit
Manganese 4.131mg 0.235mg Macadamia
Selenium 3.6µg 2.2µg Macadamia
Vitamin B1 1.195mg 0.015mg Macadamia
Vitamin B2 0.162mg 0.074mg Macadamia
Vitamin B3 2.473mg 2.589mg Dried fruit
Vitamin B5 0.758mg 0.516mg Macadamia
Vitamin B6 0.275mg 0.143mg Macadamia
Vitamin K 3.1µg Dried fruit
Folate 11µg 10µg Macadamia
Choline 13.9mg Dried fruit
Saturated Fat 12.061g 0.017g Dried fruit
Monounsaturated Fat 58.877g 0.074g Macadamia
Polyunsaturated fat 1.502g 0.074g Macadamia
Tryptophan 0.067mg 0.016mg Macadamia
Threonine 0.37mg 0.073mg Macadamia
Isoleucine 0.314mg 0.063mg Macadamia
Leucine 0.602mg 0.105mg Macadamia
Lysine 0.018mg 0.083mg Dried fruit
Methionine 0.023mg 0.015mg Macadamia
Phenylalanine 0.665mg 0.062mg Macadamia
Valine 0.363mg 0.078mg Macadamia
Histidine 0.195mg 0.047mg Macadamia
Fructose 0.07g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
36%
Dried fruit
Minerals Daily Need Coverage Score
122%
Macadamia
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 48.87g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 12.044g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.