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Flax vs Macadamia - In-Depth Nutrition Comparison

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Differences between Flax and Macadamia

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

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

Infographic

Flax vs Macadamia 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Iron +55.3%
Contains more Calcium +200%
Contains more Potassium +120.9%
Contains more Magnesium +201.5%
Contains more Copper +61.4%
Contains more Zinc +233.8%
Contains more Phosphorus +241.5%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Iron +55.3%
Contains more Calcium +200%
Contains more Potassium +120.9%
Contains more Magnesium +201.5%
Contains more Copper +61.4%
Contains more Zinc +233.8%
Contains more Phosphorus +241.5%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +72%
Contains more Folate +690.9%
Contains more Vitamin C +100%
Contains more Vitamin E +74.2%
Equal in Vitamin B2 - 0.162
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Contains more Vitamin B1 +37.6%
Contains more Vitamin B3 +24.5%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +72%
Contains more Folate +690.9%
Contains more Vitamin C +100%
Contains more Vitamin E +74.2%
Equal in Vitamin B2 - 0.162

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
63
Flax
43
Macadamia
Mineral Summary Score
181
Flax
82
Macadamia

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
47%
Macadamia
Carbohydrates
29%
Flax
14%
Macadamia
Fats
195%
Flax
350%
Macadamia

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Macadamia
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Flax
Flax contains less Sugars (difference - 3.02g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 8.398g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Macadamia Opinion
Calories 534 718 Macadamia
Protein 18.29 7.91 Flax
Fats 42.16 75.77 Macadamia
Vitamin C 0.6 1.2 Macadamia
Carbs 28.88 13.82 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.69 Flax
Calcium 255 85 Flax
Potassium 813 368 Flax
Magnesium 392 130 Flax
Sugars 1.55 4.57 Flax
Fiber 27.3 8.6 Flax
Copper 1.22 0.756 Flax
Zinc 4.34 1.3 Flax
Starch 1.05 Macadamia
Phosphorus 642 188 Flax
Sodium 30 5 Macadamia
Vitamin A 0 0
Vitamin E 0.31 0.54 Macadamia
Vitamin D 0 0
Vitamin B1 1.644 1.195 Flax
Vitamin B2 0.161 0.162 Macadamia
Vitamin B3 3.08 2.473 Flax
Vitamin B5 0.985 0.758 Flax
Vitamin B6 0.473 0.275 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 11 Flax
Trans Fat
Saturated Fat 3.663 12.061 Flax
Monounsaturated Fat 7.527 58.877 Macadamia
Polyunsaturated fat 28.73 1.502 Flax
Tryptophan 0.297 0.067 Flax
Threonine 0.766 0.37 Flax
Isoleucine 0.896 0.314 Flax
Leucine 1.235 0.602 Flax
Lysine 0.862 0.018 Flax
Methionine 0.37 0.023 Flax
Phenylalanine 0.957 0.665 Flax
Valine 1.072 0.363 Flax
Histidine 0.472 0.195 Flax
Fructose 0 0.07 Macadamia

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Flax - 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.