Quinoa vs. Macadamia — In-Depth Nutrition Comparison
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How are quinoa and macadamia different?
- Quinoa is richer in folate, while macadamia is higher in manganese, vitamin B1, copper, iron, fiber, magnesium, vitamin B3, and vitamin B6.
- Macadamia covers your daily need for manganese, 152% more than quinoa.
- Quinoa contains 4 times more folate than macadamia. Quinoa contains 42µg of folate, while macadamia contains 11µg.
- Quinoa is lower in saturated fat.
- Quinoa has a higher glycemic index (53) than macadamia (10).
Quinoa, cooked and Nuts, macadamia nuts, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +103.1% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +114% |
| Contains more IronIron | +147.7% |
| Contains more CopperCopper | +293.8% |
| Contains more ZincZinc | +19.3% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +554.7% |
| Contains more SeleniumSelenium | +28.6% |
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 EVitamin E | +16.7% |
| Contains more FolateFolate | +281.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1016.8% |
| Contains more Vitamin B2Vitamin B2 | +47.3% |
| Contains more Vitamin B3Vitamin B3 | +500.2% |
| Contains more Vitamin B6Vitamin B6 | +123.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 4.131mg | 152% |
| Monounsaturated fat | 0.528g | 58.877g | 146% |
| Fats | 1.92g | 75.77g | 114% |
| Vitamin B1 | 0.107mg | 1.195mg | 91% |
| Copper | 0.192mg | 0.756mg | 63% |
| Saturated fat | 0.231g | 12.061g | 54% |
| Calories | 120kcal | 718kcal | 30% |
| Iron | 1.49mg | 3.69mg | 28% |
| Fiber | 2.8g | 8.6g | 23% |
| Magnesium | 64mg | 130mg | 16% |
| Vitamin B5 | 0.758mg | 15% | |
| Vitamin B3 | 0.412mg | 2.473mg | 13% |
| Vitamin B6 | 0.123mg | 0.275mg | 12% |
| Folate | 42µg | 11µg | 8% |
| Protein | 4.4g | 7.91g | 7% |
| Calcium | 17mg | 85mg | 7% |
| Starch | 17.63g | 1.05g | 7% |
| Potassium | 172mg | 368mg | 6% |
| Phosphorus | 152mg | 188mg | 5% |
| Vitamin B2 | 0.11mg | 0.162mg | 4% |
| Choline | 23mg | 4% | |
| Polyunsaturated fat | 1.078g | 1.502g | 3% |
| Carbs | 21.3g | 13.82g | 2% |
| Zinc | 1.09mg | 1.3mg | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Selenium | 2.8µg | 3.6µg | 1% |
| Vitamin E | 0.63mg | 0.54mg | 1% |
| Net carbs | 18.5g | 5.22g | N/A |
| Sugar | 0.87g | 4.57g | N/A |
| Sodium | 7mg | 5mg | 0% |
| Tryptophan | 0.052mg | 0.067mg | 0% |
| Threonine | 0.131mg | 0.37mg | 0% |
| Isoleucine | 0.157mg | 0.314mg | 0% |
| Leucine | 0.261mg | 0.602mg | 0% |
| Lysine | 0.239mg | 0.018mg | 0% |
| Methionine | 0.096mg | 0.023mg | 0% |
| Phenylalanine | 0.185mg | 0.665mg | 0% |
| Valine | 0.185mg | 0.363mg | 0% |
| Histidine | 0.127mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +54.1% |
| Contains more WaterWater | +5165.4% |
| Contains more ProteinProtein | +79.8% |
| Contains more FatsFats | +3846.4% |
| Contains more OtherOther | +48.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +11050.9% |
| Contains more Poly. FatPolyunsaturated fat | +39.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1579% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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