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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.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Nuts, macadamia nuts, raw.

Infographic

Flour 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.
Contains more Iron +25.7%
Contains less Sodium -60%
Contains more Selenium +841.7%
Contains more Calcium +466.7%
Contains more Magnesium +490.9%
Contains more Phosphorus +74.1%
Contains more Potassium +243.9%
Contains more Zinc +85.7%
Contains more Copper +425%
Contains more Manganese +505.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Iron +25.7%
Contains less Sodium -60%
Contains more Selenium +841.7%
Contains more Calcium +466.7%
Contains more Magnesium +490.9%
Contains more Phosphorus +74.1%
Contains more Potassium +243.9%
Contains more Zinc +85.7%
Contains more Copper +425%
Contains more Manganese +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.
Flour
5
:
Contains more Vitamin B2 +204.9%
Contains more Vitamin B3 +138.7%
Contains more Folate +1563.6%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +525%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
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 B2 +204.9%
Contains more Vitamin B3 +138.7%
Contains more Folate +1563.6%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.6%
Contains more Carbs +452.2%
Contains more Water +776.5%
Contains more Fats +7631.6%
Contains more Other +147.8%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +30.6%
Contains more Carbs +452.2%
Contains more Water +776.5%
Contains more Fats +7631.6%
Contains more Other +147.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +67574.7%
Contains more Polyunsaturated fat +263.7%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +67574.7%
Contains more Polyunsaturated 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.
Flour Macadamia
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Macadamia Opinion
Net carbs 73.61g 5.22g Flour
Protein 10.33g 7.91g Flour
Fats 0.98g 75.77g Macadamia
Carbs 76.31g 13.82g Flour
Calories 364kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 0.27g 4.57g Flour
Fiber 2.7g 8.6g Macadamia
Calcium 15mg 85mg Macadamia
Iron 4.64mg 3.69mg Flour
Magnesium 22mg 130mg Macadamia
Phosphorus 108mg 188mg Macadamia
Potassium 107mg 368mg Macadamia
Sodium 2mg 5mg Flour
Zinc 0.7mg 1.3mg Macadamia
Copper 0.144mg 0.756mg Macadamia
Manganese 0.682mg 4.131mg Macadamia
Selenium 33.9µg 3.6µg Flour
Vitamin E 0.06mg 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.785mg 1.195mg Macadamia
Vitamin B2 0.494mg 0.162mg Flour
Vitamin B3 5.904mg 2.473mg Flour
Vitamin B5 0.438mg 0.758mg Macadamia
Vitamin B6 0.044mg 0.275mg Macadamia
Folate 183µg 11µg Flour
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.067mg Flour
Threonine 0.281mg 0.37mg Macadamia
Isoleucine 0.357mg 0.314mg Flour
Leucine 0.71mg 0.602mg Flour
Lysine 0.228mg 0.018mg Flour
Methionine 0.183mg 0.023mg Flour
Phenylalanine 0.52mg 0.665mg Macadamia
Valine 0.415mg 0.363mg Flour
Histidine 0.23mg 0.195mg Flour
Saturated Fat 0.155g 12.061g Flour
Monounsaturated Fat 0.087g 58.877g Macadamia
Polyunsaturated fat 0.413g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
40%
Macadamia
Minerals Daily Need Coverage Score
59%
Flour
122%
Macadamia

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 62)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 11.906g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.