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Oat vs. Macadamia — In-Depth Nutrition Comparison

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How are Oat and Macadamia different?

  • Oat is 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 from Macadamia is 54% higher.
  • Oat contains 5 times more Folate than Macadamia. While Oat contains 56µg of Folate, Macadamia contains only 11µg.
  • Oat has less Saturated Fat.

Oats and Nuts, macadamia nuts, raw are the varieties used in this article.

Infographic

Oat vs Macadamia 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.
Oat
7
:
Contains more Iron +27.9%
Contains more Magnesium +36.2%
Contains more Phosphorus +178.2%
Contains more Potassium +16.6%
Contains less Sodium -60%
Contains more Zinc +205.4%
Contains more Manganese +19%
Contains more Calcium +57.4%
Contains more Copper +20.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Iron +27.9%
Contains more Magnesium +36.2%
Contains more Phosphorus +178.2%
Contains more Potassium +16.6%
Contains less Sodium -60%
Contains more Zinc +205.4%
Contains more Manganese +19%
Contains more Calcium +57.4%
Contains more Copper +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.
Oat
2
:
Contains more Vitamin B5 +78%
Contains more Folate +409.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B6 +131.1%
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% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin B5 +78%
Contains more Folate +409.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B3 +157.3%
Contains more Vitamin B6 +131.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +113.5%
Contains more Carbs +379.5%
Contains more Water +504.4%
Contains more Other +50.9%
Contains more Fats +998.1%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 Protein +113.5%
Contains more Carbs +379.5%
Contains more Water +504.4%
Contains more Other +50.9%
Contains more Fats +998.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +68.8%
Contains more Monounsaturated Fat +2603.3%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +68.8%
Contains more Monounsaturated Fat +2603.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Macadamia Opinion
Net carbs 55.67g 5.22g Oat
Protein 16.89g 7.91g Oat
Fats 6.9g 75.77g Macadamia
Carbs 66.27g 13.82g Oat
Calories 389kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Oat
Fiber 10.6g 8.6g Oat
Calcium 54mg 85mg Macadamia
Iron 4.72mg 3.69mg Oat
Magnesium 177mg 130mg Oat
Phosphorus 523mg 188mg Oat
Potassium 429mg 368mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 1.3mg Oat
Copper 0.626mg 0.756mg Macadamia
Manganese 4.916mg 4.131mg Oat
Selenium 3.6µg Macadamia
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.763mg 1.195mg Macadamia
Vitamin B2 0.139mg 0.162mg Macadamia
Vitamin B3 0.961mg 2.473mg Macadamia
Vitamin B5 1.349mg 0.758mg Oat
Vitamin B6 0.119mg 0.275mg Macadamia
Folate 56µg 11µg Oat
Tryptophan 0.234mg 0.067mg Oat
Threonine 0.575mg 0.37mg Oat
Isoleucine 0.694mg 0.314mg Oat
Leucine 1.284mg 0.602mg Oat
Lysine 0.701mg 0.018mg Oat
Methionine 0.312mg 0.023mg Oat
Phenylalanine 0.895mg 0.665mg Oat
Valine 0.937mg 0.363mg Oat
Histidine 0.405mg 0.195mg Oat
Saturated Fat 1.217g 12.061g Oat
Monounsaturated Fat 2.178g 58.877g Macadamia
Polyunsaturated fat 2.535g 1.502g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Macadamia
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
30%
Oat
40%
Macadamia
Minerals Daily Need Coverage Score
154%
Oat
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 10.844g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.