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  6. Macadamia vs. French fries

Macadamia vs. French fries — In-Depth Nutrition Comparison

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How are macadamia and french fries different?

  • Macadamia has more manganese, vitamin B1, copper, iron, magnesium, fiber, vitamin B2, and phosphorus than french fries.
  • Daily need coverage for manganese for macadamia is 169% higher.
  • Macadamia contains 7 times more vitamin B1 than french fries. While macadamia contains 1.195mg of vitamin B1, french fries contain only 0.17mg.
  • French fries have less saturated fat.
  • Macadamia has a lower glycemic index (10) than french fries (70).

Nuts, macadamia nuts, raw and Fast foods, potato, french fried in vegetable oil are the varieties used in this article.

Infographic

Macadamia vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +372.2%
Contains more IronIron +355.6%
Contains more CopperCopper +509.7%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +50.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1572.5%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +57.3%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +602.9%
Contains more Vitamin B2Vitamin B2 +315.4%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin CVitamin C +291.7%
Contains more Vitamin EVitamin E +209.3%
Contains more Vitamin B3Vitamin B3 +21.5%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more FolateFolate +172.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +130.6%
Contains more FatsFats +414.4%
Contains more CarbsCarbs +199.9%
Contains more WaterWater +2734.6%
Contains more OtherOther +62.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +886.4%
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +259.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia French fries DV% diff.
Manganese 4.131mg 0.247mg 169%
Monounsaturated fat 58.877g 5.969g 132%
Fats 75.77g 14.73g 94%
Vitamin B1 1.195mg 0.17mg 85%
Copper 0.756mg 0.124mg 70%
Saturated fat 12.061g 2.336g 44%
Iron 3.69mg 0.81mg 36%
Polyunsaturated fat 1.502g 5.398g 26%
Magnesium 130mg 35mg 23%
Calories 718kcal 312kcal 20%
Fiber 8.6g 3.8g 19%
Vitamin K 11.2µg 9%
Phosphorus 188mg 125mg 9%
Sodium 5mg 210mg 9%
Carbs 13.82g 41.44g 9%
Vitamin B2 0.162mg 0.039mg 9%
Protein 7.91g 3.43g 9%
Vitamin E 0.54mg 1.67mg 8%
Zinc 1.3mg 0.5mg 7%
Choline 36.8mg 7%
Calcium 85mg 18mg 7%
Vitamin B6 0.275mg 0.372mg 7%
Potassium 368mg 579mg 6%
Selenium 3.6µg 0.9µg 5%
Folate 11µg 30µg 5%
Vitamin B5 0.758mg 0.58mg 4%
Vitamin C 1.2mg 4.7mg 4%
Vitamin B3 2.473mg 3.004mg 3%
Net carbs 5.22g 37.64g N/A
Sugar 4.57g 0.3g N/A
Starch 1.05g 0%
Trans fat 0.06g N/A
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia French fries
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
27%
French fries
Minerals Daily Need Coverage Score
122%
Macadamia
28%
French fries

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 205mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 9.725g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $3)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.