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Macadamia vs. Rosemary — In-Depth Nutrition Comparison

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The main differences between macadamia and rosemary

  • Macadamia has more manganese, vitamin B1, and copper; however, rosemary has more vitamin A, iron, folate, calcium, vitamin C, and fiber.
  • Daily need coverage for manganese for macadamia is 138% higher.
  • Rosemary has 33 times less vitamin B1 than macadamia. Macadamia has 1.195mg of vitamin B1, while rosemary has 0.036mg.
  • Rosemary is lower in saturated fat.
  • Rosemary has a higher glycemic index than macadamia.

Food types used in this article are Nuts, macadamia nuts, raw and Rosemary, fresh.

Infographic

Macadamia vs Rosemary 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.
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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more MagnesiumMagnesium +42.9%
Contains more CopperCopper +151.2%
Contains more ZincZinc +39.8%
Contains more PhosphorusPhosphorus +184.8%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +330.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +272.9%
Contains more PotassiumPotassium +81.5%
Contains more IronIron +80.2%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3219.4%
Contains more Vitamin B3Vitamin B3 +171.2%
Contains more Vitamin CVitamin C +1716.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +890.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.152mg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg
~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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +139%
Contains more FatsFats +1193%
Contains more CarbsCarbs +49.8%
Contains more WaterWater +4883.1%
Contains more OtherOther +107%

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains more Mono. FatMonounsaturated fat +4975.6%
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains less Sat. FatSaturated fat -76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Rosemary DV% diff.
Monounsaturated fat 58.877g 1.16g 144%
Manganese 4.131mg 0.96mg 138%
Fats 75.77g 5.86g 108%
Vitamin B1 1.195mg 0.036mg 97%
Copper 0.756mg 0.301mg 51%
Saturated fat 12.061g 2.838g 42%
Iron 3.69mg 6.65mg 37%
Calories 718kcal 131kcal 29%
Folate 11µg 109µg 25%
Calcium 85mg 317mg 23%
Vitamin C 1.2mg 21.8mg 23%
Fiber 8.6g 14.1g 22%
Phosphorus 188mg 66mg 17%
Vitamin A 0µg 146µg 16%
Vitamin B3 2.473mg 0.912mg 10%
Potassium 368mg 668mg 9%
Magnesium 130mg 91mg 9%
Protein 7.91g 3.31g 9%
Selenium 3.6µg 7%
Vitamin B6 0.275mg 0.336mg 5%
Vitamin E 0.54mg 4%
Polyunsaturated fat 1.502g 0.901g 4%
Zinc 1.3mg 0.93mg 3%
Carbs 13.82g 20.7g 2%
Vitamin B2 0.162mg 0.152mg 1%
Vitamin B5 0.758mg 0.804mg 1%
Sodium 5mg 26mg 1%
Net carbs 5.22g 6.6g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.051mg 0%
Threonine 0.37mg 0.136mg 0%
Isoleucine 0.314mg 0.136mg 0%
Leucine 0.602mg 0.249mg 0%
Lysine 0.018mg 0.143mg 0%
Methionine 0.023mg 0.047mg 0%
Phenylalanine 0.665mg 0.169mg 0%
Valine 0.363mg 0.165mg 0%
Histidine 0.195mg 0.066mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Rosemary
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
30%
Rosemary
Minerals Daily Need Coverage Score
122%
Macadamia
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Rosemary
Rosemary is lower in Saturated fat (difference - 9.223g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $1.5)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 60)
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.
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.