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Macadamia vs Flax - In-Depth Nutrition Comparison

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Differences between Macadamia and Flax

  • Macadamia is higher in Manganese, however Flax is richer in Fiber, Phosphorus, Magnesium, Copper, Selenium, Vitamin B1, Zinc, and Iron.
  • Flax's daily need coverage for Fiber is 75% higher.
  • Macadamia has 3 times more Saturated Fat than Flax. While Macadamia has 12.061g of Saturated Fat, Flax has only 3.663g.

The food types used in this comparison are Nuts, macadamia nuts, raw and Seeds, flaxseed.

Infographic

Macadamia vs Flax 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
Flax
Contains less Sodium -83.3%
Contains more Calcium +200%
Contains more Iron +55.3%
Contains more Magnesium +201.5%
Contains more Phosphorus +241.5%
Contains more Potassium +120.9%
Contains more Zinc +233.8%
Contains more Copper +61.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -83.3%
Contains more Calcium +200%
Contains more Iron +55.3%
Contains more Magnesium +201.5%
Contains more Phosphorus +241.5%
Contains more Potassium +120.9%
Contains more Zinc +233.8%
Contains more Copper +61.4%

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
:
6
Flax
Contains more Vitamin E +74.2%
Contains more Vitamin C +100%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +72%
Contains more Folate +690.9%
Equal in Vitamin B2 - 0.161
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +74.2%
Contains more Vitamin C +100%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +72%
Contains more Folate +690.9%
Equal in Vitamin B2 - 0.161

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 Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Flax Opinion
Net carbs 5.22g 1.58g Macadamia
Protein 7.91g 18.29g Flax
Fats 75.77g 42.16g Macadamia
Carbs 13.82g 28.88g Flax
Calories 718kcal 534kcal Macadamia
Starch 1.05g g Macadamia
Fructose 0.07g 0g Macadamia
Sugar 4.57g 1.55g Flax
Fiber 8.6g 27.3g Flax
Calcium 85mg 255mg Flax
Iron 3.69mg 5.73mg Flax
Magnesium 130mg 392mg Flax
Phosphorus 188mg 642mg Flax
Potassium 368mg 813mg Flax
Sodium 5mg 30mg Macadamia
Zinc 1.3mg 4.34mg Flax
Copper 0.756mg 1.22mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.54mg 0.31mg Macadamia
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 0.6mg Macadamia
Vitamin B1 1.195mg 1.644mg Flax
Vitamin B2 0.162mg 0.161mg Macadamia
Vitamin B3 2.473mg 3.08mg Flax
Vitamin B5 0.758mg 0.985mg Flax
Vitamin B6 0.275mg 0.473mg Flax
Folate 11µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.067mg 0.297mg Flax
Threonine 0.37mg 0.766mg Flax
Isoleucine 0.314mg 0.896mg Flax
Leucine 0.602mg 1.235mg Flax
Lysine 0.018mg 0.862mg Flax
Methionine 0.023mg 0.37mg Flax
Phenylalanine 0.665mg 0.957mg Flax
Valine 0.363mg 1.072mg Flax
Histidine 0.195mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 12.061g 3.663g Flax
Monounsaturated Fat 58.877g 7.527g Macadamia
Polyunsaturated fat 1.502g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63
Flax
Mineral Summary Score
82
Macadamia
181
Flax

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
110%
Flax
Carbohydrates
14%
Macadamia
29%
Flax
Fats
350%
Macadamia
195%
Flax

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.398g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.