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Macadamia vs. Raisin — In-Depth Nutrition Comparison

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How are Macadamia and Raisin different?

  • Macadamia is higher in Manganese, Vitamin B1, Copper, Magnesium, Iron, Fiber, Vitamin B5, and Phosphorus, however, Raisin is richer in Potassium.
  • Daily need coverage for Manganese from Macadamia is 167% higher.
  • Macadamia contains 208 times more Saturated Fat than Raisin. While Macadamia contains 12.061g of Saturated Fat, Raisin contains only 0.058g.

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

Infographic

Macadamia vs Raisin 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.
Contains more Calcium +70%
Contains more Iron +96.3%
Contains more Magnesium +306.3%
Contains more Phosphorus +86.1%
Contains less Sodium -54.5%
Contains more Zinc +490.9%
Contains more Copper +137.7%
Contains more Manganese +1281.6%
Contains more Selenium +500%
Contains more Potassium +103.5%
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 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Calcium +70%
Contains more Iron +96.3%
Contains more Magnesium +306.3%
Contains more Phosphorus +86.1%
Contains less Sodium -54.5%
Contains more Zinc +490.9%
Contains more Copper +137.7%
Contains more Manganese +1281.6%
Contains more Selenium +500%
Contains more Potassium +103.5%

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
Raisin
Contains more Vitamin E +350%
Contains more Vitamin B1 +1027.4%
Contains more Vitamin B2 +29.6%
Contains more Vitamin B3 +222.8%
Contains more Vitamin B5 +697.9%
Contains more Vitamin B6 +58%
Contains more Folate +120%
Contains more Vitamin C +91.7%
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 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin E +350%
Contains more Vitamin B1 +1027.4%
Contains more Vitamin B2 +29.6%
Contains more Vitamin B3 +222.8%
Contains more Vitamin B5 +697.9%
Contains more Vitamin B6 +58%
Contains more Folate +120%
Contains more Vitamin C +91.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +157.7%
Contains more Fats +16371.7%
Contains more Carbs +472.9%
Contains more Water +1034.6%
Contains more Other +63.2%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +157.7%
Contains more Fats +16371.7%
Contains more Carbs +472.9%
Contains more Water +1034.6%
Contains more Other +63.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +115345.1%
Contains more Polyunsaturated fat +3959.5%
Contains less Saturated Fat -99.5%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Monounsaturated Fat +115345.1%
Contains more Polyunsaturated fat +3959.5%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +884.4%
Contains more Starch +157.1%
Contains more Glucose +39542.9%
Contains more Fructose +42300%
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
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +884.4%
Contains more Starch +157.1%
Contains more Glucose +39542.9%
Contains more Fructose +42300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Raisin Opinion
Net carbs 5.22g 75.48g Raisin
Protein 7.91g 3.07g Macadamia
Fats 75.77g 0.46g Macadamia
Carbs 13.82g 79.18g Raisin
Calories 718kcal 299kcal Macadamia
Starch 1.05g 2.7g Raisin
Fructose 0.07g 29.68g Raisin
Sugar 4.57g 59.19g Macadamia
Fiber 8.6g 3.7g Macadamia
Calcium 85mg 50mg Macadamia
Iron 3.69mg 1.88mg Macadamia
Magnesium 130mg 32mg Macadamia
Phosphorus 188mg 101mg Macadamia
Potassium 368mg 749mg Raisin
Sodium 5mg 11mg Macadamia
Zinc 1.3mg 0.22mg Macadamia
Copper 0.756mg 0.318mg Macadamia
Manganese 4.131mg 0.299mg Macadamia
Selenium 3.6µg 0.6µg Macadamia
Vitamin E 0.54mg 0.12mg Macadamia
Vitamin C 1.2mg 2.3mg Raisin
Vitamin B1 1.195mg 0.106mg Macadamia
Vitamin B2 0.162mg 0.125mg Macadamia
Vitamin B3 2.473mg 0.766mg Macadamia
Vitamin B5 0.758mg 0.095mg Macadamia
Vitamin B6 0.275mg 0.174mg Macadamia
Folate 11µg 5µg Macadamia
Vitamin K 3.5µg Raisin
Tryptophan 0.067mg 0.05mg Macadamia
Threonine 0.37mg 0.077mg Macadamia
Isoleucine 0.314mg 0.057mg Macadamia
Leucine 0.602mg 0.096mg Macadamia
Lysine 0.018mg 0.084mg Raisin
Methionine 0.023mg 0.021mg Macadamia
Phenylalanine 0.665mg 0.065mg Macadamia
Valine 0.363mg 0.083mg Macadamia
Histidine 0.195mg 0.072mg Macadamia
Saturated Fat 12.061g 0.058g Raisin
Monounsaturated Fat 58.877g 0.051g Macadamia
Polyunsaturated fat 1.502g 0.037g Macadamia
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Raisin
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
43%
Macadamia
12%
Raisin
Minerals Daily Need Coverage Score
122%
Macadamia
37%
Raisin

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 12.003g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 54.62g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
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)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.