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Macadamia vs. Oat — In-Depth Nutrition Comparison

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How are Macadamia and Oat different?

  • Macadamia is higher in Vitamin B1, Copper, and Vitamin B6, however, Oat is richer in Phosphorus, Manganese, Zinc, Iron, Vitamin B5, and Folate.
  • Daily need coverage for Saturated Fat from Macadamia is 54% higher.
  • Macadamia contains 2 times more Vitamin B6 than Oat. While Macadamia contains 0.275mg of Vitamin B6, Oat contains only 0.119mg.
  • Oat has less Saturated Fat.

Nuts, macadamia nuts, raw and Oats are the varieties used in this article.

Infographic

Macadamia vs Oat 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.
:
7
Oat
Contains more Calcium +57.4%
Contains more Copper +20.8%
Contains more Iron +27.9%
Contains more Magnesium +36.2%
Contains more Phosphorus +178.2%
Contains more Potassium +16.6%
Contains less Sodium -60%
Contains more Zinc +205.4%
Contains more Manganese +19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +57.4%
Contains more Copper +20.8%
Contains more Iron +27.9%
Contains more Magnesium +36.2%
Contains more Phosphorus +178.2%
Contains more Potassium +16.6%
Contains less Sodium -60%
Contains more Zinc +205.4%
Contains more Manganese +19%

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.
:
2
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B6 +131.1%
Contains more Vitamin B5 +78%
Contains more Folate +409.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B6 +131.1%
Contains more Vitamin B5 +78%
Contains more Folate +409.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Oat
Contains more Fats +998.1%
Contains more Protein +113.5%
Contains more Carbs +379.5%
Contains more Water +504.4%
Contains more Other +50.9%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +998.1%
Contains more Protein +113.5%
Contains more Carbs +379.5%
Contains more Water +504.4%
Contains more Other +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains more Monounsaturated Fat +2603.3%
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +68.8%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +2603.3%
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +68.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Oat Opinion
Net carbs 5.22g 55.67g Oat
Protein 7.91g 16.89g Oat
Fats 75.77g 6.9g Macadamia
Carbs 13.82g 66.27g Oat
Calories 718kcal 389kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Oat
Fiber 8.6g 10.6g Oat
Calcium 85mg 54mg Macadamia
Iron 3.69mg 4.72mg Oat
Magnesium 130mg 177mg Oat
Phosphorus 188mg 523mg Oat
Potassium 368mg 429mg Oat
Sodium 5mg 2mg Oat
Zinc 1.3mg 3.97mg Oat
Copper 0.756mg 0.626mg Macadamia
Manganese 4.131mg 4.916mg Oat
Selenium 3.6µg Macadamia
Vitamin E 0.54mg Macadamia
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.763mg Macadamia
Vitamin B2 0.162mg 0.139mg Macadamia
Vitamin B3 2.473mg 0.961mg Macadamia
Vitamin B5 0.758mg 1.349mg Oat
Vitamin B6 0.275mg 0.119mg Macadamia
Folate 11µg 56µg Oat
Tryptophan 0.067mg 0.234mg Oat
Threonine 0.37mg 0.575mg Oat
Isoleucine 0.314mg 0.694mg Oat
Leucine 0.602mg 1.284mg Oat
Lysine 0.018mg 0.701mg Oat
Methionine 0.023mg 0.312mg Oat
Phenylalanine 0.665mg 0.895mg Oat
Valine 0.363mg 0.937mg Oat
Histidine 0.195mg 0.405mg Oat
Saturated Fat 12.061g 1.217g Oat
Monounsaturated Fat 58.877g 2.178g Macadamia
Polyunsaturated fat 1.502g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Oat
Minerals Daily Need Coverage Score
122%
Macadamia
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 10.844g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.