Macadamia vs. Spinach raw — In-Depth Nutrition Comparison
Compare
How are macadamia and spinach raw different?
- Macadamia is richer in manganese, vitamin B1, copper, fiber, phosphorus, and vitamin B5, while spinach raw is higher in vitamin A, folate, and vitamin C.
- Spinach raw covers your daily need for vitamin A, 188% more than macadamia.
- Macadamia contains 191 times more saturated fat than spinach raw. Macadamia contains 12.061g of saturated fat, while spinach raw contains 0.063g.
- Spinach raw has a higher glycemic index (32) than macadamia (10).
Nuts, macadamia nuts, raw and Spinach, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +64.6% |
| Contains more IronIron | +36.2% |
| Contains more CopperCopper | +481.5% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +283.7% |
| Contains less SodiumSodium | -93.7% |
| Contains more ManganeseManganese | +360.5% |
| Contains more SeleniumSelenium | +260% |
| Contains more CalciumCalcium | +16.5% |
| Contains more PotassiumPotassium | +51.6% |
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 B1Vitamin B1 | +1432.1% |
| Contains more Vitamin B3Vitamin B3 | +241.6% |
| Contains more Vitamin B5Vitamin B5 | +1066.2% |
| Contains more Vitamin B6Vitamin B6 | +41% |
| Contains more Vitamin CVitamin C | +2241.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +275.9% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more FolateFolate | +1663.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Monounsaturated fat | 58.877g | 0.01g | 147% |
| Manganese | 4.131mg | 0.897mg | 141% |
| Fats | 75.77g | 0.39g | 116% |
| Vitamin B1 | 1.195mg | 0.078mg | 93% |
| Copper | 0.756mg | 0.13mg | 70% |
| Saturated fat | 12.061g | 0.063g | 55% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 11µg | 194µg | 46% |
| Calories | 718kcal | 23kcal | 35% |
| Vitamin C | 1.2mg | 28.1mg | 30% |
| Fiber | 8.6g | 2.2g | 26% |
| Phosphorus | 188mg | 49mg | 20% |
| Vitamin B5 | 0.758mg | 0.065mg | 14% |
| Magnesium | 130mg | 79mg | 12% |
| Iron | 3.69mg | 2.71mg | 12% |
| Vitamin B3 | 2.473mg | 0.724mg | 11% |
| Vitamin E | 0.54mg | 2.03mg | 10% |
| Protein | 7.91g | 2.86g | 10% |
| Polyunsaturated fat | 1.502g | 0.165g | 9% |
| Zinc | 1.3mg | 0.53mg | 7% |
| Potassium | 368mg | 558mg | 6% |
| Vitamin B6 | 0.275mg | 0.195mg | 6% |
| Selenium | 3.6µg | 1µg | 5% |
| Choline | 19.3mg | 4% | |
| Sodium | 5mg | 79mg | 3% |
| Carbs | 13.82g | 3.63g | 3% |
| Vitamin B2 | 0.162mg | 0.189mg | 2% |
| Calcium | 85mg | 99mg | 1% |
| Net carbs | 5.22g | 1.43g | N/A |
| Sugar | 4.57g | 0.42g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.067mg | 0.039mg | 0% |
| Threonine | 0.37mg | 0.122mg | 0% |
| Isoleucine | 0.314mg | 0.147mg | 0% |
| Leucine | 0.602mg | 0.223mg | 0% |
| Lysine | 0.018mg | 0.174mg | 0% |
| Methionine | 0.023mg | 0.053mg | 0% |
| Phenylalanine | 0.665mg | 0.129mg | 0% |
| Valine | 0.363mg | 0.161mg | 0% |
| Histidine | 0.195mg | 0.064mg | 0% |
| Fructose | 0.07g | 0.15g | 0% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +176.6% |
| Contains more FatsFats | +19328.2% |
| Contains more CarbsCarbs | +280.7% |
| Contains more WaterWater | +6620.6% |
| Contains more OtherOther | +50.9% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +588670% |
| Contains more Poly. FatPolyunsaturated fat | +810.3% |
| Contains less Sat. FatSaturated fat | -99.5% |
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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +6228.6% |
| Contains more GlucoseGlucose | +57.1% |
| Contains more FructoseFructose | +114.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g