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Macadamia vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Macadamia and Potato

  • Macadamia has more Manganese, Vitamin B1, Copper, Iron, Fiber, Magnesium, Phosphorus, and Vitamin B2, however, Potato is higher in Vitamin C.
  • Macadamia covers your daily Manganese needs 170% more than Potato.
  • Potato contains 355 times less Saturated Fat than Macadamia. Macadamia contains 12.061g of Saturated Fat, while Potato contains 0.034g.

Food varieties used in this article are Nuts, macadamia nuts, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Macadamia vs Potato 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.
Contains more Calcium +466.7%
Contains more Iron +241.7%
Contains more Magnesium +364.3%
Contains more Phosphorus +168.6%
Contains less Sodium -50%
Contains more Zinc +261.1%
Contains more Copper +540.7%
Contains more Manganese +1786.3%
Contains more Selenium +800%
Contains more Potassium +45.4%
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 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +466.7%
Contains more Iron +241.7%
Contains more Magnesium +364.3%
Contains more Phosphorus +168.6%
Contains less Sodium -50%
Contains more Zinc +261.1%
Contains more Copper +540.7%
Contains more Manganese +1786.3%
Contains more Selenium +800%
Contains more Potassium +45.4%

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.
:
5
Potato
Contains more Vitamin E +1250%
Contains more Vitamin B1 +1767.2%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +101.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Contains more Vitamin B6 +13.1%
Contains more Folate +154.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin E +1250%
Contains more Vitamin B1 +1767.2%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +75.4%
Contains more Vitamin B5 +101.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
Contains more Vitamin B6 +13.1%
Contains more Folate +154.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +216.4%
Contains more Fats +58184.6%
Contains more Carbs +53%
Contains more Water +5406.6%
Contains more Other +16.7%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +216.4%
Contains more Fats +58184.6%
Contains more Carbs +53%
Contains more Water +5406.6%
Contains more Other +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1962466.7%
Contains more Polyunsaturated fat +2535.1%
Contains less Saturated Fat -99.7%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +1962466.7%
Contains more Polyunsaturated fat +2535.1%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1007.5%
Contains more Starch +1544.8%
Contains more Glucose +528.6%
Contains more Fructose +385.7%
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
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1007.5%
Contains more Starch +1544.8%
Contains more Glucose +528.6%
Contains more Fructose +385.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Potato Opinion
Net carbs 5.22g 18.95g Potato
Protein 7.91g 2.5g Macadamia
Fats 75.77g 0.13g Macadamia
Carbs 13.82g 21.15g Potato
Calories 718kcal 93kcal Macadamia
Starch 1.05g 17.27g Potato
Fructose 0.07g 0.34g Potato
Sugar 4.57g 1.18g Potato
Fiber 8.6g 2.2g Macadamia
Calcium 85mg 15mg Macadamia
Iron 3.69mg 1.08mg Macadamia
Magnesium 130mg 28mg Macadamia
Phosphorus 188mg 70mg Macadamia
Potassium 368mg 535mg Potato
Sodium 5mg 10mg Macadamia
Zinc 1.3mg 0.36mg Macadamia
Copper 0.756mg 0.118mg Macadamia
Manganese 4.131mg 0.219mg Macadamia
Selenium 3.6µg 0.4µg Macadamia
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.54mg 0.04mg Macadamia
Vitamin C 1.2mg 9.6mg Potato
Vitamin B1 1.195mg 0.064mg Macadamia
Vitamin B2 0.162mg 0.048mg Macadamia
Vitamin B3 2.473mg 1.41mg Macadamia
Vitamin B5 0.758mg 0.376mg Macadamia
Vitamin B6 0.275mg 0.311mg Potato
Folate 11µg 28µg Potato
Vitamin K 2µg Potato
Tryptophan 0.067mg 0.025mg Macadamia
Threonine 0.37mg 0.081mg Macadamia
Isoleucine 0.314mg 0.08mg Macadamia
Leucine 0.602mg 0.119mg Macadamia
Lysine 0.018mg 0.13mg Potato
Methionine 0.023mg 0.038mg Potato
Phenylalanine 0.665mg 0.099mg Macadamia
Valine 0.363mg 0.125mg Macadamia
Histidine 0.195mg 0.042mg Macadamia
Saturated Fat 12.061g 0.034g Potato
Monounsaturated Fat 58.877g 0.003g Macadamia
Polyunsaturated fat 1.502g 0.057g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Macadamia
17%
Potato
Minerals Daily Need Coverage Score
122%
Macadamia
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 12.027g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.