Flour vs. Macadamia — In-Depth Nutrition Comparison
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Important differences between flour and macadamia
- Flour has more selenium, folate, vitamin B2, and vitamin B3; however, macadamia is richer in manganese, copper, vitamin B1, magnesium, and fiber.
- Macadamia's daily need coverage for manganese is 150% more.
- Flour contains 17 times more folate than macadamia. Flour contains 183µg of folate, while macadamia contains 11µg.
- Flour contains less saturated fat.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of macadamia is 10.
The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Nuts, macadamia nuts, raw.
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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 IronIron | +25.7% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +841.7% |
| Contains more MagnesiumMagnesium | +490.9% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +243.9% |
| Contains more CopperCopper | +425% |
| Contains more ZincZinc | +85.7% |
| Contains more PhosphorusPhosphorus | +74.1% |
| Contains more ManganeseManganese | +505.7% |
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 B2Vitamin B2 | +204.9% |
| Contains more Vitamin B3Vitamin B3 | +138.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1563.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B1Vitamin B1 | +52.2% |
| Contains more Vitamin B5Vitamin B5 | +73.1% |
| Contains more Vitamin B6Vitamin B6 | +525% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.6% |
| Contains more CarbsCarbs | +452.2% |
| Contains more WaterWater | +776.5% |
| Contains more FatsFats | +7631.6% |
| Contains more OtherOther | +147.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +67574.7% |
| Contains more Poly. FatPolyunsaturated fat | +263.7% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.682mg | 4.131mg | 150% |
| Monounsaturated fat | 0.087g | 58.877g | 147% |
| Fats | 0.98g | 75.77g | 115% |
| Copper | 0.144mg | 0.756mg | 68% |
| Selenium | 33.9µg | 3.6µg | 55% |
| Saturated fat | 0.155g | 12.061g | 54% |
| Folate | 183µg | 11µg | 43% |
| Vitamin B1 | 0.785mg | 1.195mg | 34% |
| Magnesium | 22mg | 130mg | 26% |
| Vitamin B2 | 0.494mg | 0.162mg | 26% |
| Fiber | 2.7g | 8.6g | 24% |
| Carbs | 76.31g | 13.82g | 21% |
| Vitamin B3 | 5.904mg | 2.473mg | 21% |
| Vitamin B6 | 0.044mg | 0.275mg | 18% |
| Calories | 364kcal | 718kcal | 18% |
| Iron | 4.64mg | 3.69mg | 12% |
| Phosphorus | 108mg | 188mg | 11% |
| Potassium | 107mg | 368mg | 8% |
| Calcium | 15mg | 85mg | 7% |
| Polyunsaturated fat | 0.413g | 1.502g | 7% |
| Vitamin B5 | 0.438mg | 0.758mg | 6% |
| Zinc | 0.7mg | 1.3mg | 5% |
| Protein | 10.33g | 7.91g | 5% |
| Vitamin E | 0.06mg | 0.54mg | 3% |
| Choline | 10.4mg | 2% | |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 73.61g | 5.22g | N/A |
| Sugar | 0.27g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 2mg | 5mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.127mg | 0.067mg | 0% |
| Threonine | 0.281mg | 0.37mg | 0% |
| Isoleucine | 0.357mg | 0.314mg | 0% |
| Leucine | 0.71mg | 0.602mg | 0% |
| Lysine | 0.228mg | 0.018mg | 0% |
| Methionine | 0.183mg | 0.023mg | 0% |
| Phenylalanine | 0.52mg | 0.665mg | 0% |
| Valine | 0.415mg | 0.363mg | 0% |
| Histidine | 0.23mg | 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
46%
40%
Minerals Daily Need Coverage Score
59%
122%
Comparison summary
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 62)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 11.906g)
Which food is cheaper?
Flour is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.