Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flax seeds vs. Macadamia — In-Depth Nutrition Comparison

Compare

Differences between Flax seeds and Macadamia

  • Flax seeds are higher in Fiber, Phosphorus, Magnesium, Copper, Selenium, Vitamin B1, Zinc, and Iron, however, Macadamia is richer in Manganese.
  • Flax seeds' daily need coverage for Fiber is 75% higher.
  • Flax seeds have 7 times more Selenium than Macadamia. While Flax seeds have 25.4µg of Selenium, Macadamia has only 3.6µg.
  • Flax seeds have less Saturated Fat.

The food types used in this comparison are Seeds, flaxseed and Nuts, macadamia nuts, raw.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +201.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +120.9%
Contains more IronIron +55.3%
Contains more CopperCopper +61.4%
Contains more ZincZinc +233.8%
Contains more PhosphorusPhosphorus +241.5%
Contains more SeleniumSelenium +605.6%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +66.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +37.6%
Contains more Vitamin B3Vitamin B3 +24.5%
Contains more Vitamin B5Vitamin B5 +29.9%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +690.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +74.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +131.2%
Contains more CarbsCarbs +109%
Contains more WaterWater +411.8%
Contains more OtherOther +225.4%
Contains more FatsFats +79.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
17% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated Fat -69.6%
Contains more Poly. FatPolyunsaturated fat +1812.8%
Contains more Mono. FatMonounsaturated Fat +682.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +471.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +285.2%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Macadamia Opinion
Calories 534kcal 718kcal Macadamia
Protein 18.29g 7.91g Flax seeds
Fats 42.16g 75.77g Macadamia
Vitamin C 0.6mg 1.2mg Macadamia
Net carbs 1.58g 5.22g Macadamia
Carbs 28.88g 13.82g Flax seeds
Magnesium 392mg 130mg Flax seeds
Calcium 255mg 85mg Flax seeds
Potassium 813mg 368mg Flax seeds
Iron 5.73mg 3.69mg Flax seeds
Sugar 1.55g 4.57g Flax seeds
Fiber 27.3g 8.6g Flax seeds
Copper 1.22mg 0.756mg Flax seeds
Zinc 4.34mg 1.3mg Flax seeds
Starch 1.05g Macadamia
Phosphorus 642mg 188mg Flax seeds
Sodium 30mg 5mg Macadamia
Vitamin E 0.31mg 0.54mg Macadamia
Manganese 2.482mg 4.131mg Macadamia
Selenium 25.4µg 3.6µg Flax seeds
Vitamin B1 1.644mg 1.195mg Flax seeds
Vitamin B2 0.161mg 0.162mg Macadamia
Vitamin B3 3.08mg 2.473mg Flax seeds
Vitamin B5 0.985mg 0.758mg Flax seeds
Vitamin B6 0.473mg 0.275mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 11µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 12.061g Flax seeds
Monounsaturated Fat 7.527g 58.877g Macadamia
Polyunsaturated fat 28.73g 1.502g Flax seeds
Tryptophan 0.297mg 0.067mg Flax seeds
Threonine 0.766mg 0.37mg Flax seeds
Isoleucine 0.896mg 0.314mg Flax seeds
Leucine 1.235mg 0.602mg Flax seeds
Lysine 0.862mg 0.018mg Flax seeds
Methionine 0.37mg 0.023mg Flax seeds
Phenylalanine 0.957mg 0.665mg Flax seeds
Valine 1.072mg 0.363mg Flax seeds
Histidine 0.472mg 0.195mg Flax seeds
Fructose 0g 0.07g Macadamia
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
62%
Flax seeds
40%
Macadamia
Minerals Daily Need Coverage Score
191%
Flax seeds
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 8.398g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.