Macadamia vs. Oats — In-Depth Nutrition Comparison
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How are macadamia and oats different?
- Macadamia is higher in vitamin B1, copper, and vitamin B6; however, oats are richer in phosphorus, manganese, zinc, iron, vitamin B5, and folate.
- Daily need coverage for saturated fat for macadamia is 54% higher.
- Macadamia contains 2 times more vitamin B6 than oats. While macadamia contains 0.275mg of vitamin B6, oats contain only 0.119mg.
- Oats have less saturated fat.
- Macadamia has a lower glycemic index (10) than oats (59).
Nuts, macadamia nuts, raw and Oats 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 | +57.4% |
| Contains more CopperCopper | +20.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +36.2% |
| Contains more PotassiumPotassium | +16.6% |
| Contains more IronIron | +27.9% |
| Contains more ZincZinc | +205.4% |
| Contains more PhosphorusPhosphorus | +178.2% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.6% |
| Contains more Vitamin B2Vitamin B2 | +16.5% |
| Contains more Vitamin B3Vitamin B3 | +157.3% |
| Contains more Vitamin B6Vitamin B6 | +131.1% |
| Contains more Vitamin B5Vitamin B5 | +78% |
| Contains more FolateFolate | +409.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +998.1% |
| Contains more ProteinProtein | +113.5% |
| Contains more CarbsCarbs | +379.5% |
| Contains more WaterWater | +504.4% |
| Contains more OtherOther | +50.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2603.3% |
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Monounsaturated fat | 58.877g | 2.178g | 142% |
| Fats | 75.77g | 6.9g | 106% |
| Saturated fat | 12.061g | 1.217g | 49% |
| Phosphorus | 188mg | 523mg | 48% |
| Vitamin B1 | 1.195mg | 0.763mg | 36% |
| Manganese | 4.131mg | 4.916mg | 34% |
| Zinc | 1.3mg | 3.97mg | 24% |
| Protein | 7.91g | 16.89g | 18% |
| Carbs | 13.82g | 66.27g | 17% |
| Calories | 718kcal | 389kcal | 16% |
| Copper | 0.756mg | 0.626mg | 14% |
| Iron | 3.69mg | 4.72mg | 13% |
| Vitamin B6 | 0.275mg | 0.119mg | 12% |
| Vitamin B5 | 0.758mg | 1.349mg | 12% |
| Folate | 11µg | 56µg | 11% |
| Magnesium | 130mg | 177mg | 11% |
| Vitamin B3 | 2.473mg | 0.961mg | 9% |
| Fiber | 8.6g | 10.6g | 8% |
| Polyunsaturated fat | 1.502g | 2.535g | 7% |
| Selenium | 3.6µg | 7% | |
| Vitamin E | 0.54mg | 4% | |
| Calcium | 85mg | 54mg | 3% |
| Vitamin B2 | 0.162mg | 0.139mg | 2% |
| Potassium | 368mg | 429mg | 2% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Net carbs | 5.22g | 55.67g | N/A |
| Sugar | 4.57g | N/A | |
| Starch | 1.05g | 0% | |
| Sodium | 5mg | 2mg | 0% |
| Tryptophan | 0.067mg | 0.234mg | 0% |
| Threonine | 0.37mg | 0.575mg | 0% |
| Isoleucine | 0.314mg | 0.694mg | 0% |
| Leucine | 0.602mg | 1.284mg | 0% |
| Lysine | 0.018mg | 0.701mg | 0% |
| Methionine | 0.023mg | 0.312mg | 0% |
| Phenylalanine | 0.665mg | 0.895mg | 0% |
| Valine | 0.363mg | 0.937mg | 0% |
| Histidine | 0.195mg | 0.405mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
122%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 10.844g)
Which food is cheaper?
Oats is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.