Oats vs. Macadamia — In-Depth Nutrition Comparison
Compare
How are oats and macadamia different?
- Oats are higher in phosphorus, manganese, zinc, iron, vitamin B5, and folate; however, macadamia is richer in vitamin B1, copper, and vitamin B6.
- Daily need coverage for saturated fat for macadamia is 54% higher.
- Oats contain 5 times more folate than macadamia. While oats contain 56µg of folate, macadamia contains only 11µg.
- Oats have less saturated fat.
- Macadamia has a lower glycemic index (10) than oats (59).
Oats and Nuts, macadamia nuts, raw are the varieties 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 | +36.2% |
| Contains more PotassiumPotassium | +16.6% |
| Contains more IronIron | +27.9% |
| Contains more ZincZinc | +205.4% |
| Contains more PhosphorusPhosphorus | +178.2% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +19% |
| Contains more CalciumCalcium | +57.4% |
| Contains more CopperCopper | +20.8% |
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 B5Vitamin B5 | +78% |
| Contains more FolateFolate | +409.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.6% |
| Contains more Vitamin B2Vitamin B2 | +16.5% |
| Contains more Vitamin B3Vitamin B3 | +157.3% |
| Contains more Vitamin B6Vitamin B6 | +131.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 2.178g | 58.877g | 142% |
| Fats | 6.9g | 75.77g | 106% |
| Saturated fat | 1.217g | 12.061g | 49% |
| Phosphorus | 523mg | 188mg | 48% |
| Vitamin B1 | 0.763mg | 1.195mg | 36% |
| Manganese | 4.916mg | 4.131mg | 34% |
| Zinc | 3.97mg | 1.3mg | 24% |
| Protein | 16.89g | 7.91g | 18% |
| Carbs | 66.27g | 13.82g | 17% |
| Calories | 389kcal | 718kcal | 16% |
| Copper | 0.626mg | 0.756mg | 14% |
| Iron | 4.72mg | 3.69mg | 13% |
| Vitamin B6 | 0.119mg | 0.275mg | 12% |
| Vitamin B5 | 1.349mg | 0.758mg | 12% |
| Folate | 56µg | 11µg | 11% |
| Magnesium | 177mg | 130mg | 11% |
| Vitamin B3 | 0.961mg | 2.473mg | 9% |
| Fiber | 10.6g | 8.6g | 8% |
| Polyunsaturated fat | 2.535g | 1.502g | 7% |
| Selenium | 3.6µg | 7% | |
| Vitamin E | 0.54mg | 4% | |
| Calcium | 54mg | 85mg | 3% |
| Vitamin B2 | 0.139mg | 0.162mg | 2% |
| Potassium | 429mg | 368mg | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 55.67g | 5.22g | N/A |
| Sugar | 4.57g | N/A | |
| Starch | 1.05g | 0% | |
| Sodium | 2mg | 5mg | 0% |
| Tryptophan | 0.234mg | 0.067mg | 0% |
| Threonine | 0.575mg | 0.37mg | 0% |
| Isoleucine | 0.694mg | 0.314mg | 0% |
| Leucine | 1.284mg | 0.602mg | 0% |
| Lysine | 0.701mg | 0.018mg | 0% |
| Methionine | 0.312mg | 0.023mg | 0% |
| Phenylalanine | 0.895mg | 0.665mg | 0% |
| Valine | 0.937mg | 0.363mg | 0% |
| Histidine | 0.405mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.5% |
| Contains more CarbsCarbs | +379.5% |
| Contains more WaterWater | +504.4% |
| Contains more OtherOther | +50.9% |
| Contains more FatsFats | +998.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Poly. FatPolyunsaturated fat | +68.8% |
| Contains more Mono. FatMonounsaturated fat | +2603.3% |
