Macadamia vs. Groat — In-Depth Nutrition Comparison
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How are macadamia and groat different?
- Macadamia is higher in manganese, vitamin B1, and iron; however, groat is richer in copper, vitamin B3, magnesium, phosphorus, vitamin B2, and zinc.
- Daily need coverage for manganese for macadamia is 123% higher.
- Macadamia contains 16 times more saturated fat than groat. While macadamia contains 12.061g of saturated fat, groat contains only 0.741g.
- Macadamia has a lower glycemic index (10) than groat (54).
Nuts, macadamia nuts, raw and Buckwheat 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 CalciumCalcium | +372.2% |
| Contains more IronIron | +67.7% |
| Contains more ManganeseManganese | +217.8% |
| Contains more MagnesiumMagnesium | +77.7% |
| Contains more PotassiumPotassium | +25% |
| Contains more CopperCopper | +45.5% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +84.6% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +130.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1083.2% |
| Contains more Vitamin B6Vitamin B6 | +31% |
| Contains more Vitamin B2Vitamin B2 | +162.3% |
| Contains more Vitamin B3Vitamin B3 | +183.9% |
| Contains more Vitamin B5Vitamin B5 | +62.7% |
| Contains more FolateFolate | +172.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 58.877g | 1.04g | 145% |
| Manganese | 4.131mg | 1.3mg | 123% |
| Fats | 75.77g | 3.4g | 111% |
| Vitamin B1 | 1.195mg | 0.101mg | 91% |
| Saturated fat | 12.061g | 0.741g | 51% |
| Copper | 0.756mg | 1.1mg | 38% |
| Vitamin B3 | 2.473mg | 7.02mg | 28% |
| Magnesium | 130mg | 231mg | 24% |
| Phosphorus | 188mg | 347mg | 23% |
| Vitamin B2 | 0.162mg | 0.425mg | 20% |
| Calories | 718kcal | 343kcal | 19% |
| Carbs | 13.82g | 71.5g | 19% |
| Iron | 3.69mg | 2.2mg | 19% |
| Protein | 7.91g | 13.25g | 11% |
| Vitamin B5 | 0.758mg | 1.233mg | 10% |
| Zinc | 1.3mg | 2.4mg | 10% |
| Selenium | 3.6µg | 8.3µg | 9% |
| Calcium | 85mg | 18mg | 7% |
| Fiber | 8.6g | 10g | 6% |
| Folate | 11µg | 30µg | 5% |
| Vitamin B6 | 0.275mg | 0.21mg | 5% |
| Vitamin E | 0.54mg | 4% | |
| Polyunsaturated fat | 1.502g | 1.039g | 3% |
| Potassium | 368mg | 460mg | 3% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Net carbs | 5.22g | 61.5g | N/A |
| Sugar | 4.57g | N/A | |
| Starch | 1.05g | 0% | |
| Sodium | 5mg | 1mg | 0% |
| Tryptophan | 0.067mg | 0.192mg | 0% |
| Threonine | 0.37mg | 0.506mg | 0% |
| Isoleucine | 0.314mg | 0.498mg | 0% |
| Leucine | 0.602mg | 0.832mg | 0% |
| Lysine | 0.018mg | 0.672mg | 0% |
| Methionine | 0.023mg | 0.172mg | 0% |
| Phenylalanine | 0.665mg | 0.52mg | 0% |
| Valine | 0.363mg | 0.678mg | 0% |
| Histidine | 0.195mg | 0.309mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2128.5% |
| Contains more ProteinProtein | +67.5% |
| Contains more CarbsCarbs | +417.4% |
| Contains more WaterWater | +616.9% |
| Contains more OtherOther | +84.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5561.3% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
| Contains less Sat. FatSaturated fat | -93.9% |
