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Macadamia vs. Flour — In-Depth Nutrition Comparison

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Important differences between Macadamia and Flour

  • Macadamia has more Manganese, Copper, Vitamin B1, Magnesium, and Fiber, however, Flour is richer in Selenium, Folate, Vitamin B2, and Vitamin B3.
  • Macadamia's daily need coverage for Manganese is 150% more.
  • Macadamia contains 78 times more Saturated Fat than Flour. Macadamia contains 12.061g of Saturated Fat, while Flour contains 0.155g.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Macadamia vs Flour 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 Calcium +466.7%
Contains more Magnesium +490.9%
Contains more Phosphorus +74.1%
Contains more Potassium +243.9%
Contains more Zinc +85.7%
Contains more Copper +425%
Contains more Manganese +505.7%
Contains more Iron +25.7%
Contains less Sodium -60%
Contains more Selenium +841.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +466.7%
Contains more Magnesium +490.9%
Contains more Phosphorus +74.1%
Contains more Potassium +243.9%
Contains more Zinc +85.7%
Contains more Copper +425%
Contains more Manganese +505.7%
Contains more Iron +25.7%
Contains less Sodium -60%
Contains more Selenium +841.7%

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.
:
5
Flour
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +525%
Contains more Vitamin B2 +204.9%
Contains more Vitamin B3 +138.7%
Contains more Folate +1563.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +525%
Contains more Vitamin B2 +204.9%
Contains more Vitamin B3 +138.7%
Contains more Folate +1563.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +7631.6%
Contains more Other +147.8%
Contains more Protein +30.6%
Contains more Carbs +452.2%
Contains more Water +776.5%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +7631.6%
Contains more Other +147.8%
Contains more Protein +30.6%
Contains more Carbs +452.2%
Contains more Water +776.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +67574.7%
Contains more Polyunsaturated fat +263.7%
Contains less Saturated Fat -98.7%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +67574.7%
Contains more Polyunsaturated fat +263.7%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Flour
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Flour Opinion
Net carbs 5.22g 73.61g Flour
Protein 7.91g 10.33g Flour
Fats 75.77g 0.98g Macadamia
Carbs 13.82g 76.31g Flour
Calories 718kcal 364kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 0.27g Flour
Fiber 8.6g 2.7g Macadamia
Calcium 85mg 15mg Macadamia
Iron 3.69mg 4.64mg Flour
Magnesium 130mg 22mg Macadamia
Phosphorus 188mg 108mg Macadamia
Potassium 368mg 107mg Macadamia
Sodium 5mg 2mg Flour
Zinc 1.3mg 0.7mg Macadamia
Copper 0.756mg 0.144mg Macadamia
Manganese 4.131mg 0.682mg Macadamia
Selenium 3.6µg 33.9µg Flour
Vitamin E 0.54mg 0.06mg Macadamia
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.785mg Macadamia
Vitamin B2 0.162mg 0.494mg Flour
Vitamin B3 2.473mg 5.904mg Flour
Vitamin B5 0.758mg 0.438mg Macadamia
Vitamin B6 0.275mg 0.044mg Macadamia
Folate 11µg 183µg Flour
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.067mg 0.127mg Flour
Threonine 0.37mg 0.281mg Macadamia
Isoleucine 0.314mg 0.357mg Flour
Leucine 0.602mg 0.71mg Flour
Lysine 0.018mg 0.228mg Flour
Methionine 0.023mg 0.183mg Flour
Phenylalanine 0.665mg 0.52mg Macadamia
Valine 0.363mg 0.415mg Flour
Histidine 0.195mg 0.23mg Flour
Saturated Fat 12.061g 0.155g Flour
Monounsaturated Fat 58.877g 0.087g Macadamia
Polyunsaturated fat 1.502g 0.413g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Flour
Minerals Daily Need Coverage Score
122%
Macadamia
59%
Flour

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 62)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 11.906g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.