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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
