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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
40%
Minerals Daily Need Coverage Score
154%
122%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 10.844g)
Which food is cheaper?
Oats is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.