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Macadamia vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between macadamia and rye

  • Macadamia has more vitamin B1, manganese, copper, and iron, while rye has more fiber, phosphorus, selenium, vitamin B5, and zinc.
  • Macadamia covers your daily need for vitamin B1, 73% more than rye.
  • Macadamia contains 61 times more saturated fat than rye. While macadamia contains 12.061g of saturated fat, rye contains only 0.197g.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of rye is 34.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Rye grain.

Infographic

Macadamia vs Rye 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%
Rye
Rye
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +254.2%
Contains more IronIron +40.3%
Contains more CopperCopper +106%
Contains more ManganeseManganese +60.3%
Contains more PotassiumPotassium +38.6%
Contains more ZincZinc +103.8%
Contains more PhosphorusPhosphorus +76.6%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +286.1%

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +278.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +57.4%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B5Vitamin B5 +92.1%
Contains more FolateFolate +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +4548.5%
Contains more ProteinProtein +30.7%
Contains more CarbsCarbs +448.9%
Contains more WaterWater +679.4%
Contains more OtherOther +37.7%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +28206.3%
Contains more Poly. FatPolyunsaturated fat +95.8%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +523.9%
Contains more GlucoseGlucose +128.6%
Contains more FructoseFructose +57.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Rye DV% diff.
Monounsaturated fat 58.877g 0.208g 147%
Fats 75.77g 1.63g 114%
Vitamin B1 1.195mg 0.316mg 73%
Manganese 4.131mg 2.577mg 68%
Saturated fat 12.061g 0.197g 54%
Copper 0.756mg 0.367mg 43%
Fiber 8.6g 15.1g 26%
Carbs 13.82g 75.86g 21%
Phosphorus 188mg 332mg 21%
Selenium 3.6µg 13.9µg 19%
Calories 718kcal 338kcal 19%
Vitamin B5 0.758mg 1.456mg 14%
Iron 3.69mg 2.63mg 13%
Zinc 1.3mg 2.65mg 12%
Vitamin B3 2.473mg 4.27mg 11%
Folate 11µg 38µg 7%
Vitamin B2 0.162mg 0.251mg 7%
Choline 30.4mg 6%
Calcium 85mg 24mg 6%
Magnesium 130mg 110mg 5%
Protein 7.91g 10.34g 5%
Polyunsaturated fat 1.502g 0.767g 5%
Vitamin K 5.9µg 5%
Potassium 368mg 510mg 4%
Vitamin E 0.54mg 0.85mg 2%
Vitamin C 1.2mg 0mg 1%
Vitamin B6 0.275mg 0.294mg 1%
Net carbs 5.22g 60.76g N/A
Sugar 4.57g 0.98g N/A
Starch 1.05g 0%
Sodium 5mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.067mg 0.108mg 0%
Threonine 0.37mg 0.289mg 0%
Isoleucine 0.314mg 0.208mg 0%
Leucine 0.602mg 0.563mg 0%
Lysine 0.018mg 0.286mg 0%
Methionine 0.023mg 0.153mg 0%
Phenylalanine 0.665mg 0.435mg 0%
Valine 0.363mg 0.317mg 0%
Histidine 0.195mg 0.189mg 0%
Fructose 0.07g 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
35%
Rye
Minerals Daily Need Coverage Score
122%
Macadamia
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 11.864g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 24)
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.