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Macadamia vs. Sauerkraut — In-Depth Nutrition Comparison

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Significant differences between macadamia and sauerkraut

  • Macadamia has more manganese, vitamin B1, copper, magnesium, iron, phosphorus, and fiber; however, sauerkraut is richer in vitamin C.
  • Macadamia covers your daily manganese needs 173% more than sauerkraut.
  • Sauerkraut has 355 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while sauerkraut has 0.034g.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of macadamia is 10.

Specific food types used in this comparison are Nuts, macadamia nuts, raw and Sauerkraut, canned, solids and liquids.

Infographic

Macadamia vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +151%
Contains more CopperCopper +687.5%
Contains more ZincZinc +584.2%
Contains more PhosphorusPhosphorus +840%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +2635.8%
Contains more SeleniumSelenium +500%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin B1Vitamin B1 +5590.5%
Contains more Vitamin B2Vitamin B2 +636.4%
Contains more Vitamin B3Vitamin B3 +1629.4%
Contains more Vitamin B5Vitamin B5 +715.1%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin CVitamin C +1125%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +769.2%
Contains more FatsFats +54021.4%
Contains more CarbsCarbs +222.9%
Contains more WaterWater +6702.9%
Contains more OtherOther +88.6%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +452800%
Contains more Poly. FatPolyunsaturated fat +2141.8%
Contains less Sat. FatSaturated fat -99.7%

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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +75%
Contains more GlucoseGlucose +100%
~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 Sauerkraut
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 Sauerkraut DV% diff.
Manganese 4.131mg 0.151mg 173%
Monounsaturated fat 58.877g 0.013g 147%
Fats 75.77g 0.14g 116%
Vitamin B1 1.195mg 0.021mg 98%
Copper 0.756mg 0.096mg 73%
Saturated fat 12.061g 0.034g 55%
Calories 718kcal 19kcal 35%
Sodium 5mg 661mg 29%
Iron 3.69mg 1.47mg 28%
Magnesium 130mg 13mg 28%
Phosphorus 188mg 20mg 24%
Fiber 8.6g 2.9g 23%
Vitamin C 1.2mg 14.7mg 15%
Vitamin B3 2.473mg 0.143mg 15%
Protein 7.91g 0.91g 14%
Vitamin B5 0.758mg 0.093mg 13%
Vitamin B2 0.162mg 0.022mg 11%
Vitamin K 13µg 11%
Vitamin B6 0.275mg 0.13mg 11%
Polyunsaturated fat 1.502g 0.067g 10%
Zinc 1.3mg 0.19mg 10%
Potassium 368mg 170mg 6%
Calcium 85mg 30mg 6%
Selenium 3.6µg 0.6µg 5%
Carbs 13.82g 4.28g 3%
Vitamin E 0.54mg 0.14mg 3%
Folate 11µg 24µg 3%
Choline 10.4mg 2%
Net carbs 5.22g 1.38g N/A
Sugar 4.57g 1.78g N/A
Starch 1.05g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.067mg 0.008mg 0%
Threonine 0.37mg 0.025mg 0%
Isoleucine 0.314mg 0.021mg 0%
Leucine 0.602mg 0.029mg 0%
Lysine 0.018mg 0.031mg 0%
Methionine 0.023mg 0.009mg 0%
Phenylalanine 0.665mg 0.023mg 0%
Valine 0.363mg 0.03mg 0%
Histidine 0.195mg 0.016mg 0%
Fructose 0.07g 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Sauerkraut
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
12%
Sauerkraut
Minerals Daily Need Coverage Score
122%
Macadamia
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated fat?
Sauerkraut
Sauerkraut is lower in Saturated fat (difference - 12.027g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $2)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 656mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 22)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.