Macadamia vs. Filo — In-Depth Nutrition Comparison
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How are macadamia and filo different?
- Macadamia is higher in manganese, copper, vitamin B1, magnesium, fiber, and vitamin B6; however, filo is richer in selenium and folate.
- Daily need coverage for manganese for macadamia is 159% higher.
- Macadamia contains 9 times more vitamin B6 than filo. While macadamia contains 0.275mg of vitamin B6, filo contains only 0.03mg.
- Filo has less saturated fat.
- Macadamia has a lower glycemic index (10) than filo (38).
Nuts, macadamia nuts, raw and Phyllo dough are the varieties 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 | +766.7% |
| Contains more CalciumCalcium | +672.7% |
| Contains more PotassiumPotassium | +397.3% |
| Contains more IronIron | +15% |
| Contains more CopperCopper | +648.5% |
| Contains more ZincZinc | +165.3% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +767.9% |
| Contains more SeleniumSelenium | +547.2% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B1Vitamin B1 | +120.9% |
| Contains more Vitamin B5Vitamin B5 | +151% |
| Contains more Vitamin B6Vitamin B6 | +816.7% |
| Contains more Vitamin B2Vitamin B2 | +110.5% |
| Contains more Vitamin B3Vitamin B3 | +64.7% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.131mg | 0.476mg | 159% |
| Monounsaturated fat | 58.877g | 3.149g | 139% |
| Fats | 75.77g | 6g | 107% |
| Copper | 0.756mg | 0.101mg | 73% |
| Vitamin B1 | 1.195mg | 0.541mg | 55% |
| Saturated fat | 12.061g | 1.47g | 48% |
| Selenium | 3.6µg | 23.3µg | 36% |
| Fiber | 8.6g | 1.9g | 27% |
| Magnesium | 130mg | 15mg | 27% |
| Sodium | 5mg | 483mg | 21% |
| Calories | 718kcal | 299kcal | 21% |
| Folate | 11µg | 88µg | 19% |
| Vitamin B6 | 0.275mg | 0.03mg | 19% |
| Phosphorus | 188mg | 75mg | 16% |
| Vitamin B2 | 0.162mg | 0.341mg | 14% |
| Carbs | 13.82g | 52.6g | 13% |
| Vitamin B3 | 2.473mg | 4.073mg | 10% |
| Potassium | 368mg | 74mg | 9% |
| Vitamin B5 | 0.758mg | 0.302mg | 9% |
| Zinc | 1.3mg | 0.49mg | 7% |
| Calcium | 85mg | 11mg | 7% |
| Iron | 3.69mg | 3.21mg | 6% |
| Polyunsaturated fat | 1.502g | 0.923g | 4% |
| Vitamin E | 0.54mg | 0.08mg | 3% |
| Protein | 7.91g | 7.1g | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin C | 1.2mg | 0mg | 1% |
| Choline | 6.9mg | 1% | |
| Net carbs | 5.22g | 50.7g | N/A |
| Sugar | 4.57g | 0.18g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.067mg | 0.088mg | 0% |
| Threonine | 0.37mg | 0.194mg | 0% |
| Isoleucine | 0.314mg | 0.246mg | 0% |
| Leucine | 0.602mg | 0.49mg | 0% |
| Lysine | 0.018mg | 0.158mg | 0% |
| Methionine | 0.023mg | 0.126mg | 0% |
| Phenylalanine | 0.665mg | 0.359mg | 0% |
| Valine | 0.363mg | 0.286mg | 0% |
| Histidine | 0.195mg | 0.159mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +1162.8% |
| Contains more CarbsCarbs | +280.6% |
| Contains more WaterWater | +2297.1% |
| Contains more OtherOther | +49.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1769.7% |
| Contains more Poly. FatPolyunsaturated fat | +62.7% |
| Contains less Sat. FatSaturated fat | -87.8% |
