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Macadamia vs. Shortbread — In-Depth Nutrition Comparison

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Summary of differences between macadamia and shortbread

  • Macadamia has more manganese, copper, vitamin B1, fiber, magnesium, phosphorus, and vitamin B6, while shortbread has more folate.
  • Macadamia covers your daily need for manganese, 163% more than shortbread.
  • Macadamia contains 9 times more magnesium than shortbread. While macadamia contains 130mg of magnesium, shortbread contains only 14mg.
  • The amount of saturated fat in shortbread is lower.
  • Macadamia has a lower glycemic index. The glycemic index of macadamia is 10, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Macadamia vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +828.6%
Contains more CalciumCalcium +553.8%
Contains more PotassiumPotassium +318.2%
Contains more IronIron +23.8%
Contains more CopperCopper +740%
Contains more ZincZinc +165.3%
Contains more PhosphorusPhosphorus +184.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +951.1%
Contains more SeleniumSelenium +72.2%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +238.5%
Contains more Vitamin B5Vitamin B5 +136.1%
Contains more Vitamin B6Vitamin B6 +287.3%
Contains more Vitamin EVitamin E +351.9%
Contains more Vitamin B2Vitamin B2 +93.8%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more FolateFolate +636.4%
~equal in Vitamin A ~0µg
~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +47.3%
Contains more FatsFats +189%
Contains more CarbsCarbs +361.5%
Contains more WaterWater +164.7%
~equal in Other ~1.03g

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains more Mono. FatMonounsaturated fat +777.7%
Contains less Sat. FatSaturated fat -32.8%
Contains more Poly. FatPolyunsaturated fat +454.3%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +3754.3%
Contains more SucroseSucrose +373.8%
Contains more GlucoseGlucose +414.3%
Contains more FructoseFructose +328.6%
~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 Shortbread
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Shortbread DV% diff.
Manganese 4.131mg 0.393mg 163%
Monounsaturated fat 58.877g 6.708g 130%
Fats 75.77g 26.22g 76%
Copper 0.756mg 0.09mg 74%
Vitamin B1 1.195mg 0.353mg 70%
Polyunsaturated fat 1.502g 8.326g 45%
Fiber 8.6g 1.3g 29%
Magnesium 130mg 14mg 28%
Saturated fat 12.061g 8.105g 18%
Folate 11µg 81µg 18%
Carbs 13.82g 63.78g 17%
Phosphorus 188mg 66mg 17%
Starch 1.05g 40.47g 16%
Vitamin B6 0.275mg 0.071mg 16%
Sodium 5mg 353mg 15%
Vitamin E 0.54mg 2.44mg 13%
Vitamin B2 0.162mg 0.314mg 12%
Calories 718kcal 514kcal 10%
Vitamin B5 0.758mg 0.321mg 9%
Vitamin K 11µg 9%
Iron 3.69mg 2.98mg 9%
Potassium 368mg 88mg 8%
Zinc 1.3mg 0.49mg 7%
Calcium 85mg 13mg 7%
Selenium 3.6µg 6.2µg 5%
Vitamin B3 2.473mg 3.275mg 5%
Protein 7.91g 5.37g 5%
Vitamin C 1.2mg 0mg 1%
Net carbs 5.22g 62.48g N/A
Sugar 4.57g 21.65g N/A
Trans fat 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Shortbread
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
30%
Shortbread
Minerals Daily Need Coverage Score
122%
Macadamia
34%
Shortbread

Comparison summary

Which food is lower in Saturated fat?
Shortbread
Shortbread is lower in Saturated fat (difference - 3.956g)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $3)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 17.08g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 348mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 54)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.