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Macadamia vs Seed - In-Depth Nutrition Comparison

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What are the differences between Macadamia and Seed?

  • Macadamia is higher in Manganese, and Vitamin B1, yet Seed is higher in Fiber, Phosphorus, Selenium, Calcium, Iron, Magnesium, and Vitamin B3.
  • Seed's daily need coverage for Fiber is 103% more.
  • Macadamia has 4 times more Saturated Fat than Seed. While Macadamia has 12.061g of Saturated Fat, Seed has only 3.33g.

We used Nuts, macadamia nuts, raw and Seeds, chia seeds, dried types in this article.

Infographic

Macadamia vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Seed
Contains less Sodium -68.8%
Contains more Iron +109.2%
Contains more Calcium +642.4%
Contains more Potassium +10.6%
Contains more Magnesium +157.7%
Contains more Copper +22.2%
Contains more Zinc +252.3%
Contains more Phosphorus +357.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -68.8%
Contains more Iron +109.2%
Contains more Calcium +642.4%
Contains more Potassium +10.6%
Contains more Magnesium +157.7%
Contains more Copper +22.2%
Contains more Zinc +252.3%
Contains more Phosphorus +357.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Seed
Contains more Vitamin B1 +92.7%
Contains more Vitamin C +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +257.1%
Contains more Folate +345.5%
Equal in Vitamin E - 0.5
Equal in Vitamin B2 - 0.17
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B1 +92.7%
Contains more Vitamin C +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +257.1%
Contains more Folate +345.5%
Equal in Vitamin E - 0.5
Equal in Vitamin B2 - 0.17

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macadamia Seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Seed Opinion
Calories 718kcal 486kcal Macadamia
Protein 7.91g 16.54g Seed
Fats 75.77g 30.74g Macadamia
Vitamin C 1.2mg 1.6mg Seed
Net carbs 5.22g 7.72g Seed
Carbs 13.82g 42.12g Seed
Cholesterol 0mg 0mg
Vitamin D 0IU IU Macadamia
Iron 3.69mg 7.72mg Seed
Calcium 85mg 631mg Seed
Potassium 368mg 407mg Seed
Magnesium 130mg 335mg Seed
Sugar 4.57g g Seed
Fiber 8.6g 34.4g Seed
Copper 0.756mg 0.924mg Seed
Zinc 1.3mg 4.58mg Seed
Starch 1.05g g Macadamia
Phosphorus 188mg 860mg Seed
Sodium 5mg 16mg Macadamia
Vitamin A 0IU 54IU Seed
Vitamin E 0.54mg 0.5mg Macadamia
Vitamin D 0µg µg Macadamia
Vitamin B1 1.195mg 0.62mg Macadamia
Vitamin B2 0.162mg 0.17mg Seed
Vitamin B3 2.473mg 8.83mg Seed
Vitamin B5 0.758mg mg Macadamia
Vitamin B6 0.275mg mg Macadamia
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 11µg 49µg Seed
Trans Fat g 0.14g Macadamia
Saturated Fat 12.061g 3.33g Seed
Monounsaturated Fat 58.877g 2.309g Macadamia
Polyunsaturated fat 1.502g 23.665g Seed
Tryptophan 0.067mg 0.436mg Seed
Threonine 0.37mg 0.709mg Seed
Isoleucine 0.314mg 0.801mg Seed
Leucine 0.602mg 1.371mg Seed
Lysine 0.018mg 0.97mg Seed
Methionine 0.023mg 0.588mg Seed
Phenylalanine 0.665mg 1.016mg Seed
Valine 0.363mg 0.95mg Seed
Histidine 0.195mg 0.531mg Seed
Fructose 0.07g g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Macadamia
35
Seed
Mineral Summary Score
82
Macadamia
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Macadamia
99%
Seed
Carbohydrates
14%
Macadamia
42%
Seed
Fats
350%
Macadamia
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 8.731g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.