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Macadamia vs. Ostrich — In-Depth Nutrition Comparison

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What are the differences between macadamia and ostrich?

  • Macadamia is higher in manganese, vitamin B1, copper, and fiber, yet ostrich is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Ostrich's daily need coverage for vitamin B12 is 260% more.
  • The amount of saturated fat in ostrich is lower.

We used Nuts, macadamia nuts, raw and Ostrich, tip trimmed, cooked types in this article.

Infographic

Macadamia vs Ostrich infographic
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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.
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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +32.3%
Contains more CopperCopper +397.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +21642.1%
Contains more ZincZinc +273.1%
Contains more PhosphorusPhosphorus +33.5%
Contains more SeleniumSelenium +941.7%
~equal in Potassium ~362mg

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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +134.8%
Contains more Vitamin B1Vitamin B1 +415.1%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B3Vitamin B3 +188.8%
Contains more Vitamin B5Vitamin B5 +73.9%
Contains more Vitamin B6Vitamin B6 +98.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +2848.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +165.1%
Contains more ProteinProtein +260.2%
Contains more WaterWater +4937.5%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +5969.8%
Contains more Poly. FatPolyunsaturated fat +241.4%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Manganese 4.131mg 0.019mg 179%
Monounsaturated fat 58.877g 0.97g 145%
Fats 75.77g 2.57g 113%
Vitamin B1 1.195mg 0.232mg 80%
Copper 0.756mg 0.152mg 67%
Selenium 3.6µg 37.5µg 62%
Saturated fat 12.061g 1g 50%
Protein 7.91g 28.49g 41%
Fiber 8.6g 0g 34%
Zinc 1.3mg 4.85mg 32%
Vitamin B3 2.473mg 7.143mg 29%
Calories 718kcal 145kcal 29%
Cholesterol 0mg 85mg 28%
Magnesium 130mg 25mg 25%
Vitamin B6 0.275mg 0.545mg 21%
Vitamin B5 0.758mg 1.318mg 11%
Iron 3.69mg 2.79mg 11%
Vitamin B2 0.162mg 0.292mg 10%
Phosphorus 188mg 251mg 9%
Calcium 85mg 6mg 8%
Polyunsaturated fat 1.502g 0.44g 7%
Carbs 13.82g 0g 5%
Sodium 5mg 80mg 3%
Vitamin E 0.54mg 0.23mg 2%
Folate 11µg 15µg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 5.22g 0g N/A
Potassium 368mg 362mg 0%
Sugar 4.57g 0g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.254mg 0%
Threonine 0.37mg 1.25mg 0%
Isoleucine 0.314mg 1.354mg 0%
Leucine 0.602mg 2.315mg 0%
Lysine 0.018mg 2.516mg 0%
Methionine 0.023mg 0.796mg 0%
Phenylalanine 0.665mg 1.176mg 0%
Valine 0.363mg 1.407mg 0%
Histidine 0.195mg 0.716mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
97%
Ostrich
Minerals Daily Need Coverage Score
122%
Macadamia
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Ostrich
Ostrich is lower in Saturated fat (difference - 11.061g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 10)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $3)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 75mg)
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.
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.