Oats vs. Macadamia — In-Depth Nutrition Comparison

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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.

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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.

Oats

Macadamia

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.

Oats

Macadamia

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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 B5	1.349mg	0.758mg	12%
Vitamin B6	0.119mg	0.275mg	12%
Magnesium	177mg	130mg	11%
Folate	56µg	11µg	11%
Vitamin B3	0.961mg	2.473mg	9%
Fiber	10.6g	8.6g	8%
Selenium		3.6µg	7%
Polyunsaturated fat	2.535g	1.502g	7%
Vitamin E		0.54mg	4%
Calcium	54mg	85mg	3%
Potassium	429mg	368mg	2%
Vitamin B2	0.139mg	0.162mg	2%
Vitamin C	0mg	1.2mg	1%
Protein per 100 calories	4.3g	1.1g	N/A
Calories per 10 g protein	230kcal	908kcal	N/A
Weight per 100 calories	26g	14g	N/A
Unsaturated / Saturated Fat ratio	3.9	5	N/A
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%