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Seed vs. Macadamia — In-Depth Nutrition Comparison

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What are the differences between Seed and Macadamia?

  • Seed is higher in Fiber, Phosphorus, Selenium, Calcium, Iron, Magnesium, and Vitamin B3, yet Macadamia is higher in Manganese, and Vitamin B1.
  • Seed's daily need coverage for Fiber is 103% more.
  • Seed has 15 times more Selenium than Macadamia. While Seed has 55.2µg of Selenium, Macadamia has only 3.6µg.
  • The amount of Saturated Fat in Seed is lower.

We used Seeds, chia seeds, dried and Nuts, macadamia nuts, raw types in this article.

Infographic

Seed 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.
Seed
8
:
Contains more Calcium +642.4%
Contains more Iron +109.2%
Contains more Magnesium +157.7%
Contains more Phosphorus +357.4%
Contains more Potassium +10.6%
Contains more Zinc +252.3%
Contains more Copper +22.2%
Contains more Selenium +1433.3%
Contains less Sodium -68.8%
Contains more Manganese +51.7%
Equal in Potassium - 368
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +642.4%
Contains more Iron +109.2%
Contains more Magnesium +157.7%
Contains more Phosphorus +357.4%
Contains more Potassium +10.6%
Contains more Zinc +252.3%
Contains more Copper +22.2%
Contains more Selenium +1433.3%
Contains less Sodium -68.8%
Contains more Manganese +51.7%
Equal in Potassium - 368

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.
Seed
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B3 +257.1%
Contains more Folate +345.5%
Contains more Vitamin B1 +92.7%
Equal in Vitamin E - 0.54
Equal in Vitamin B2 - 0.162
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 A +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B3 +257.1%
Contains more Folate +345.5%
Contains more Vitamin B1 +92.7%
Equal in Vitamin E - 0.54
Equal in Vitamin B2 - 0.162

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
4
:
Contains more Protein +109.1%
Contains more Carbs +204.8%
Contains more Water +326.5%
Contains more Other +321.1%
Contains more Fats +146.5%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +109.1%
Contains more Carbs +204.8%
Contains more Water +326.5%
Contains more Other +321.1%
Contains more Fats +146.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +1475.6%
Contains more Monounsaturated Fat +2449.9%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -72.4%
Contains more Polyunsaturated fat +1475.6%
Contains more Monounsaturated Fat +2449.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Macadamia Opinion
Net carbs 7.72g 5.22g Seed
Protein 16.54g 7.91g Seed
Fats 30.74g 75.77g Macadamia
Carbs 42.12g 13.82g Seed
Calories 486kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Seed
Fiber 34.4g 8.6g Seed
Calcium 631mg 85mg Seed
Iron 7.72mg 3.69mg Seed
Magnesium 335mg 130mg Seed
Phosphorus 860mg 188mg Seed
Potassium 407mg 368mg Seed
Sodium 16mg 5mg Macadamia
Zinc 4.58mg 1.3mg Seed
Copper 0.924mg 0.756mg Seed
Manganese 2.723mg 4.131mg Macadamia
Selenium 55.2µg 3.6µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.54mg Macadamia
Vitamin C 1.6mg 1.2mg Seed
Vitamin B1 0.62mg 1.195mg Macadamia
Vitamin B2 0.17mg 0.162mg Seed
Vitamin B3 8.83mg 2.473mg Seed
Vitamin B5 0.758mg Macadamia
Vitamin B6 0.275mg Macadamia
Folate 49µg 11µg Seed
Tryptophan 0.436mg 0.067mg Seed
Threonine 0.709mg 0.37mg Seed
Isoleucine 0.801mg 0.314mg Seed
Leucine 1.371mg 0.602mg Seed
Lysine 0.97mg 0.018mg Seed
Methionine 0.588mg 0.023mg Seed
Phenylalanine 1.016mg 0.665mg Seed
Valine 0.95mg 0.363mg Seed
Histidine 0.531mg 0.195mg Seed
Trans Fat 0.14g Macadamia
Saturated Fat 3.33g 12.061g Seed
Monounsaturated Fat 2.309g 58.877g Macadamia
Polyunsaturated fat 23.665g 1.502g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
32%
Seed
40%
Macadamia
Minerals Daily Need Coverage Score
221%
Seed
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 8.731g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.