Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Macadamia vs. Lettuce — In-Depth Nutrition Comparison

Compare

The main differences between macadamia and lettuce

  • Macadamia has more manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, and vitamin B6; however, lettuce has more vitamin A.
  • Daily need coverage for manganese for macadamia is 169% higher.
  • Lettuce has 603 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while lettuce has 0.02g.
  • Lettuce has a higher glycemic index than macadamia.

Food types used in this article are Nuts, macadamia nuts, raw and Lettuce, green leaf, raw.

Infographic

Macadamia vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +136.1%
Contains more PotassiumPotassium +89.7%
Contains more IronIron +329.1%
Contains more CopperCopper +2506.9%
Contains more ZincZinc +622.2%
Contains more PhosphorusPhosphorus +548.3%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +1552.4%
Contains more SeleniumSelenium +500%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +145.5%
Contains more Vitamin B1Vitamin B1 +1607.1%
Contains more Vitamin B2Vitamin B2 +102.5%
Contains more Vitamin B3Vitamin B3 +559.5%
Contains more Vitamin B5Vitamin B5 +465.7%
Contains more Vitamin B6Vitamin B6 +205.6%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +245.5%
~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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +481.6%
Contains more FatsFats +50413.3%
Contains more CarbsCarbs +381.5%
Contains more OtherOther +78.1%
Contains more WaterWater +6883.8%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +981183.3%
Contains more Poly. FatPolyunsaturated fat +1731.7%
Contains less Sat. FatSaturated fat -99.8%

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
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +414.3%
Contains more FructoseFructose +514.3%
~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 Lettuce
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Lettuce DV% diff.
Manganese 4.131mg 0.25mg 169%
Monounsaturated fat 58.877g 0.006g 147%
Fats 75.77g 0.15g 116%
Vitamin K 126.3µg 105%
Vitamin B1 1.195mg 0.07mg 94%
Copper 0.756mg 0.029mg 81%
Saturated fat 12.061g 0.02g 55%
Vitamin A 0µg 370µg 41%
Calories 718kcal 15kcal 35%
Iron 3.69mg 0.86mg 35%
Fiber 8.6g 1.3g 29%
Magnesium 130mg 13mg 28%
Phosphorus 188mg 29mg 23%
Vitamin B6 0.275mg 0.09mg 14%
Protein 7.91g 1.36g 13%
Vitamin B3 2.473mg 0.375mg 13%
Vitamin B5 0.758mg 0.134mg 12%
Zinc 1.3mg 0.18mg 10%
Vitamin C 1.2mg 9.2mg 9%
Polyunsaturated fat 1.502g 0.082g 9%
Folate 11µg 38µg 7%
Vitamin B2 0.162mg 0.08mg 6%
Selenium 3.6µg 0.6µg 5%
Potassium 368mg 194mg 5%
Calcium 85mg 36mg 5%
Carbs 13.82g 2.87g 4%
Vitamin E 0.54mg 0.22mg 2%
Choline 13.6mg 2%
Sodium 5mg 28mg 1%
Net carbs 5.22g 1.57g N/A
Sugar 4.57g 0.78g N/A
Starch 1.05g 0g 0%
Tryptophan 0.067mg 0.009mg 0%
Threonine 0.37mg 0.059mg 0%
Isoleucine 0.314mg 0.084mg 0%
Leucine 0.602mg 0.079mg 0%
Lysine 0.018mg 0.084mg 0%
Methionine 0.023mg 0.016mg 0%
Phenylalanine 0.665mg 0.055mg 0%
Valine 0.363mg 0.07mg 0%
Histidine 0.195mg 0.022mg 0%
Fructose 0.07g 0.43g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
45%
Lettuce
Minerals Daily Need Coverage Score
122%
Macadamia
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.79g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 12.041g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.