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  6. Macadamia vs. Heart of palm

Macadamia vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between macadamia and heart of palm

  • Macadamia has more vitamin B1, magnesium, fiber, iron, copper, and vitamin B3, while heart of palm has more potassium, vitamin B6, and zinc.
  • Macadamia covers your daily need for vitamin B1, 95% more than heart of palm.
  • Macadamia contains 262 times more saturated fat than heart of palm. While macadamia contains 12.061g of saturated fat, heart of palm contains only 0.046g.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Hearts of palm, raw.

Infographic

Macadamia vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +372.2%
Contains more IronIron +118.3%
Contains more CopperCopper +17.4%
Contains more PhosphorusPhosphorus +34.3%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +414.3%
Contains more PotassiumPotassium +390.8%
Contains more ZincZinc +186.9%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +2290%
Contains more Vitamin B3Vitamin B3 +174.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B6Vitamin B6 +194.5%
Contains more FolateFolate +118.2%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Macadamia Heart of palm DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 58.877g 0.005g 147%
Fats 75.77g 0.2g 116%
Vitamin B1 1.195mg 0.05mg 95%
Saturated fat 12.061g 0.046g 55%
Potassium 368mg 1806mg 42%
Vitamin B6 0.275mg 0.81mg 41%
Calories 718kcal 115kcal 30%
Magnesium 130mg 10mg 29%
Fiber 8.6g 1.5g 28%
Iron 3.69mg 1.69mg 25%
Zinc 1.3mg 3.73mg 22%
Vitamin B5 0.758mg 15%
Copper 0.756mg 0.644mg 12%
Protein 7.91g 2.7g 10%
Vitamin B3 2.473mg 0.9mg 10%
Polyunsaturated fat 1.502g 0.089g 9%
Vitamin C 1.2mg 8mg 8%
Calcium 85mg 18mg 7%
Phosphorus 188mg 140mg 7%
Selenium 3.6µg 0.7µg 5%
Carbs 13.82g 25.61g 4%
Folate 11µg 24µg 3%
Vitamin B2 0.162mg 0.18mg 1%
Net carbs 5.22g 24.11g N/A
Sugar 4.57g 17.16g N/A
Starch 1.05g 0%
Sodium 5mg 14mg 0%
Vitamin E 0.54mg 0.5mg 0%
Vitamin A 0µg 3µg 0%
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%

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +193%
Contains more FatsFats +37785%
Contains more CarbsCarbs +85.3%
Contains more WaterWater +5010.3%
Contains more OtherOther +74.6%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1177440%
Contains more Poly. FatPolyunsaturated fat +1587.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.