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Macadamia vs. Smoothie — In-Depth Nutrition Comparison

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How are macadamia and smoothie different?

  • Macadamia is richer in iron, fiber, vitamin B6, vitamin B3, and potassium, while smoothie is higher in vitamin C, vitamin B12, and vitamin A.
  • Macadamia covers your daily need for saturated fat, 60% more than smoothie.
  • Smoothie is lower in saturated fat.
  • Smoothie has a higher glycemic index (44) than macadamia (10).

Nuts, macadamia nuts, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.

Infographic

Macadamia vs Smoothie infographic
Infographic link

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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +107.3%
Contains more PotassiumPotassium +1433.3%
Contains more IronIron +2360%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +203.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +235.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1941.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +548.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +69.4%
Contains more OtherOther +235.3%
Contains more WaterWater +6538.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Smoothie
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macadamia Smoothie DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 58.877g 147%
Fats 75.77g 0g 117%
Vitamin B1 1.195mg 100%
Copper 0.756mg 84%
Saturated fat 12.061g 0g 55%
Iron 3.69mg 0.15mg 44%
Fiber 8.6g 0g 34%
Calories 718kcal 37kcal 34%
Magnesium 130mg 31%
Phosphorus 188mg 27%
Vitamin C 1.2mg 24.5mg 26%
Vitamin B6 0.275mg 0.082mg 15%
Vitamin B5 0.758mg 15%
Protein 7.91g 1.22g 13%
Zinc 1.3mg 12%
Vitamin B2 0.162mg 12%
Polyunsaturated fat 1.502g 10%
Vitamin B12 0µg 0.24µg 10%
Vitamin B3 2.473mg 0.816mg 10%
Potassium 368mg 24mg 10%
Selenium 3.6µg 7%
Vitamin E 0.54mg 4%
Calcium 85mg 41mg 4%
Folate 11µg 3%
Carbs 13.82g 8.16g 2%
Sodium 5mg 29mg 1%
Net carbs 5.22g 8.16g N/A
Sugar 4.57g 7.35g N/A
Starch 1.05g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
122%
Macadamia
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 12.061g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $3)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 2.78g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.