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Macadamia vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between macadamia and vegetable

  • Macadamia has more manganese, vitamin B1, copper, iron, magnesium, phosphorus, fiber, and vitamin B6; however, vegetable is higher in vitamin A.
  • Macadamia covers your daily manganese needs 163% more than vegetable.
  • Vegetable contains 389 times less saturated fat than macadamia. Macadamia contains 12.061g of saturated fat, while vegetable contains 0.031g.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Nuts, macadamia nuts, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Macadamia vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +490.9%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +117.8%
Contains more IronIron +350%
Contains more CopperCopper +810.8%
Contains more ZincZinc +165.3%
Contains more PhosphorusPhosphorus +268.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +990%
Contains more SeleniumSelenium +1100%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B1Vitamin B1 +1583.1%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +402%
Contains more Vitamin B6Vitamin B6 +271.6%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +72.7%
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +176.6%
Contains more FatsFats +50413.3%
Contains more OtherOther +70.1%
Contains more WaterWater +6019.9%
~equal in Carbs ~13.09g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +588670%
Contains more Poly. FatPolyunsaturated fat +1986.1%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Vegetable
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price 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 Vegetable DV% diff.
Manganese 4.131mg 0.379mg 163%
Monounsaturated fat 58.877g 0.01g 147%
Fats 75.77g 0.15g 116%
Vitamin B1 1.195mg 0.071mg 94%
Copper 0.756mg 0.083mg 75%
Saturated fat 12.061g 0.031g 55%
Iron 3.69mg 0.82mg 36%
Calories 718kcal 65kcal 33%
Magnesium 130mg 22mg 26%
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Phosphorus 188mg 51mg 20%
Fiber 8.6g 4.4g 17%
Vitamin B6 0.275mg 0.074mg 15%
Vitamin B5 0.758mg 0.151mg 12%
Protein 7.91g 2.86g 10%
Polyunsaturated fat 1.502g 0.072g 10%
Vitamin B3 2.473mg 0.851mg 10%
Zinc 1.3mg 0.49mg 7%
Calcium 85mg 25mg 6%
Potassium 368mg 169mg 6%
Selenium 3.6µg 0.3µg 6%
Choline 24.1mg 4%
Vitamin B2 0.162mg 0.12mg 3%
Vitamin C 1.2mg 3.2mg 2%
Folate 11µg 19µg 2%
Vitamin E 0.54mg 0.38mg 1%
Sodium 5mg 35mg 1%
Carbs 13.82g 13.09g 0%
Net carbs 5.22g 8.69g N/A
Sugar 4.57g 3.12g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.029mg 0%
Threonine 0.37mg 0.115mg 0%
Isoleucine 0.314mg 0.139mg 0%
Leucine 0.602mg 0.19mg 0%
Lysine 0.018mg 0.17mg 0%
Methionine 0.023mg 0.034mg 0%
Phenylalanine 0.665mg 0.12mg 0%
Valine 0.363mg 0.149mg 0%
Histidine 0.195mg 0.073mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
122%
Macadamia
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 12.03g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.5)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 56)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.