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Oatmeal vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between oatmeal and macadamia

  • Oatmeal has more iron; however, macadamia has more manganese, vitamin B1, copper, fiber, magnesium, phosphorus, potassium, and vitamin B5.
  • Daily need coverage for manganese for macadamia is 155% higher.
  • Macadamia has 2 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while macadamia has 3.69mg.
  • Oatmeal is lower in saturated fat.
  • Oatmeal has a higher glycemic index than macadamia.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, macadamia nuts, raw.

Infographic

Oatmeal vs Macadamia 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more IronIron +61.5%
Contains more SeleniumSelenium +38.9%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +503.3%
Contains more CopperCopper +1045.5%
Contains more ZincZinc +109.7%
Contains more PhosphorusPhosphorus +144.2%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +640.3%
~equal in Calcium ~85mg

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +671.4%
Contains more Vitamin B1Vitamin B1 +359.6%
Contains more Vitamin B5Vitamin B5 +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.275mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +6078.7%
Contains more ProteinProtein +233.8%
Contains more FatsFats +5471.3%
Contains more CarbsCarbs +18.4%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +14958.1%
Contains more Poly. FatPolyunsaturated fat +252.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
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
Contains more StarchStarch +887.6%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +1427.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Macadamia
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 Oatmeal Macadamia DV% diff.
Manganese 0.558mg 4.131mg 155%
Monounsaturated fat 0.391g 58.877g 146%
Fats 1.36g 75.77g 114%
Vitamin B1 0.26mg 1.195mg 78%
Copper 0.066mg 0.756mg 77%
Saturated fat 0.226g 12.061g 54%
Calories 68kcal 718kcal 33%
Iron 5.96mg 3.69mg 28%
Fiber 1.7g 8.6g 28%
Magnesium 26mg 130mg 25%
Phosphorus 77mg 188mg 16%
Vitamin A 130µg 0µg 14%
Protein 2.37g 7.91g 11%
Vitamin B5 0.317mg 0.758mg 9%
Potassium 61mg 368mg 9%
Folate 44µg 11µg 8%
Polyunsaturated fat 0.426g 1.502g 7%
Zinc 0.62mg 1.3mg 6%
Starch 10.37g 1.05g 4%
Vitamin B2 0.215mg 0.162mg 4%
Vitamin E 0.07mg 0.54mg 3%
Selenium 5µg 3.6µg 3%
Vitamin B3 3.025mg 2.473mg 3%
Sodium 49mg 5mg 2%
Calcium 80mg 85mg 1%
Vitamin C 0mg 1.2mg 1%
Choline 4.7mg 1%
Vitamin B6 0.29mg 0.275mg 1%
Carbs 11.67g 13.82g 1%
Net carbs 9.97g 5.22g N/A
Sugar 0.46g 4.57g N/A
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.067mg 0%
Threonine 0.083mg 0.37mg 0%
Isoleucine 0.105mg 0.314mg 0%
Leucine 0.2mg 0.602mg 0%
Lysine 0.135mg 0.018mg 0%
Methionine 0.04mg 0.023mg 0%
Phenylalanine 0.13mg 0.665mg 0%
Valine 0.151mg 0.363mg 0%
Histidine 0.057mg 0.195mg 0%
Fructose 0g 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Macadamia
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
26%
Oatmeal
40%
Macadamia
Minerals Daily Need Coverage Score
45%
Oatmeal
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 4.11g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 11.835g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 69)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.