Rice vs. Macadamia — In-Depth Nutrition Comparison
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What are the main differences between rice and macadamia?
- Rice is richer in folate, yet macadamia is richer in manganese, vitamin B1, copper, fiber, iron, magnesium, phosphorus, and vitamin B6.
- Macadamia's daily need coverage for manganese is 159% higher.
- Rice has 5 times more folate than macadamia. Rice has 58µg of folate, while macadamia has 11µg.
- Rice contains less saturated fat.
- Macadamia has a lower glycemic index than rice.
We used Rice, white, long-grain, regular, enriched, cooked and Nuts, macadamia nuts, raw types in this comparison.
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 less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +108.3% |
| Contains more MagnesiumMagnesium | +983.3% |
| Contains more CalciumCalcium | +750% |
| Contains more PotassiumPotassium | +951.4% |
| Contains more IronIron | +207.5% |
| Contains more CopperCopper | +995.7% |
| Contains more ZincZinc | +165.3% |
| Contains more PhosphorusPhosphorus | +337.2% |
| Contains more ManganeseManganese | +775.2% |
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 FolateFolate | +427.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B1Vitamin B1 | +633.1% |
| Contains more Vitamin B2Vitamin B2 | +1146.2% |
| Contains more Vitamin B3Vitamin B3 | +67.5% |
| Contains more Vitamin B5Vitamin B5 | +94.4% |
| Contains more Vitamin B6Vitamin B6 | +195.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +103.8% |
| Contains more WaterWater | +4932.4% |
| Contains more ProteinProtein | +194.1% |
| Contains more FatsFats | +26960.7% |
| Contains more OtherOther | +171.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +66805.7% |
| Contains more Poly. FatPolyunsaturated fat | +1876.3% |
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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.472mg | 4.131mg | 159% |
| Monounsaturated fat | 0.088g | 58.877g | 147% |
| Fats | 0.28g | 75.77g | 116% |
| Vitamin B1 | 0.163mg | 1.195mg | 86% |
| Copper | 0.069mg | 0.756mg | 76% |
| Saturated fat | 0.077g | 12.061g | 54% |
| Fiber | 0.4g | 8.6g | 33% |
| Iron | 1.2mg | 3.69mg | 31% |
| Calories | 130kcal | 718kcal | 29% |
| Magnesium | 12mg | 130mg | 28% |
| Phosphorus | 43mg | 188mg | 21% |
| Vitamin B6 | 0.093mg | 0.275mg | 14% |
| Folate | 58µg | 11µg | 12% |
| Vitamin B2 | 0.013mg | 0.162mg | 11% |
| Protein | 2.69g | 7.91g | 10% |
| Polyunsaturated fat | 0.076g | 1.502g | 10% |
| Potassium | 35mg | 368mg | 10% |
| Calcium | 10mg | 85mg | 8% |
| Zinc | 0.49mg | 1.3mg | 7% |
| Selenium | 7.5µg | 3.6µg | 7% |
| Vitamin B5 | 0.39mg | 0.758mg | 7% |
| Vitamin B3 | 1.476mg | 2.473mg | 6% |
| Carbs | 28.17g | 13.82g | 5% |
| Vitamin E | 0.04mg | 0.54mg | 3% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 27.77g | 5.22g | N/A |
| Sugar | 0.05g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 1mg | 5mg | 0% |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0.067mg | 0% |
| Threonine | 0.096mg | 0.37mg | 0% |
| Isoleucine | 0.116mg | 0.314mg | 0% |
| Leucine | 0.222mg | 0.602mg | 0% |
| Lysine | 0.097mg | 0.018mg | 0% |
| Methionine | 0.063mg | 0.023mg | 0% |
| Phenylalanine | 0.144mg | 0.665mg | 0% |
| Valine | 0.164mg | 0.363mg | 0% |
| Histidine | 0.063mg | 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
12%
40%
Minerals Daily Need Coverage Score
22%
122%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 4.52g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 11.984g)
Which food is cheaper?
Rice is cheaper (difference - $2)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Macadamia is relatively richer in minerals
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)