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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
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
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
122%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 2.79g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 12.027g)
Which food is cheaper?
Sauerkraut is cheaper (difference - $2)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 656mg)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.