Macadamia vs. Oats — In-Depth Nutrition Comparison

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How are macadamia and oats different?

Macadamia is higher in vitamin B1, copper, and vitamin B6; however, oats are richer in phosphorus, manganese, zinc, iron, vitamin B5, and folate.
Daily need coverage for saturated fat for macadamia is 54% higher.
Macadamia contains 2 times more vitamin B6 than oats. While macadamia contains 0.275mg of vitamin B6, oats contain only 0.119mg.
Oats have less saturated fat.
Macadamia has a lower glycemic index (10) than oats (59).

Nuts, macadamia nuts, raw and Oats are the varieties used in this article.

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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.

Macadamia

Oats

Contains more CalciumCalcium	+57.4%
Contains more CopperCopper	+20.8%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+36.2%
Contains more PotassiumPotassium	+16.6%
Contains more IronIron	+27.9%
Contains more ZincZinc	+205.4%
Contains more PhosphorusPhosphorus	+178.2%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+19%

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.

Macadamia

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+56.6%
Contains more Vitamin B2Vitamin B2	+16.5%
Contains more Vitamin B3Vitamin B3	+157.3%
Contains more Vitamin B6Vitamin B6	+131.1%

Contains more Vitamin B5Vitamin B5	+78%
Contains more FolateFolate	+409.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	58.877g	2.178g	142%
Fats	75.77g	6.9g	106%
Saturated fat	12.061g	1.217g	49%
Phosphorus	188mg	523mg	48%
Vitamin B1	1.195mg	0.763mg	36%
Manganese	4.131mg	4.916mg	34%
Zinc	1.3mg	3.97mg	24%
Protein	7.91g	16.89g	18%
Carbs	13.82g	66.27g	17%
Calories	718kcal	389kcal	16%
Copper	0.756mg	0.626mg	14%
Iron	3.69mg	4.72mg	13%
Vitamin B5	0.758mg	1.349mg	12%
Vitamin B6	0.275mg	0.119mg	12%
Magnesium	130mg	177mg	11%
Folate	11µg	56µg	11%
Vitamin B3	2.473mg	0.961mg	9%
Fiber	8.6g	10.6g	8%
Selenium	3.6µg		7%
Polyunsaturated fat	1.502g	2.535g	7%
Vitamin E	0.54mg		4%
Calcium	85mg	54mg	3%
Potassium	368mg	429mg	2%
Vitamin B2	0.162mg	0.139mg	2%
Vitamin C	1.2mg	0mg	1%
Protein per 100 calories	1.1g	4.3g	N/A
Calories per 10 g protein	908kcal	230kcal	N/A
Weight per 100 calories	14g	26g	N/A
Unsaturated / Saturated Fat ratio	5	3.9	N/A
Net carbs	5.22g	55.67g	N/A
Sugar	4.57g		N/A
Starch	1.05g		0%
Sodium	5mg	2mg	0%
Tryptophan	0.067mg	0.234mg	0%
Threonine	0.37mg	0.575mg	0%
Isoleucine	0.314mg	0.694mg	0%
Leucine	0.602mg	1.284mg	0%
Lysine	0.018mg	0.701mg	0%
Methionine	0.023mg	0.312mg	0%
Phenylalanine	0.665mg	0.895mg	0%
Valine	0.363mg	0.937mg	0%
Histidine	0.195mg	0.405mg	0%
Fructose	0.07g		0%