Macadamia vs. Sweet potato — In-Depth Nutrition Comparison
Compare
How are macadamia and sweet potatoes different?
- Macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, fiber, and phosphorus; however, sweet potatoes are richer in vitamin A and vitamin C.
- Daily need coverage for vitamin A for sweet potatoes is 384% higher.
- Macadamia contains 232 times more saturated fat than sweet potatoes. While macadamia contains 12.061g of saturated fat, sweet potatoes contain only 0.052g.
- Macadamia has a lower glycemic index (10) than sweet potatoes (70).
Nuts, macadamia nuts, raw and Sweet potato, cooked, baked in skin, flesh, without salt are the varieties used in this article.
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 MagnesiumMagnesium | +381.5% |
| Contains more CalciumCalcium | +123.7% |
| Contains more IronIron | +434.8% |
| Contains more CopperCopper | +369.6% |
| Contains more ZincZinc | +306.3% |
| Contains more PhosphorusPhosphorus | +248.1% |
| Contains less SodiumSodium | -86.1% |
| Contains more ManganeseManganese | +731.2% |
| Contains more SeleniumSelenium | +1700% |
| Contains more PotassiumPotassium | +29.1% |
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 B1Vitamin B1 | +1016.8% |
| Contains more Vitamin B2Vitamin B2 | +52.8% |
| Contains more Vitamin B3Vitamin B3 | +66.3% |
| Contains more FolateFolate | +83.3% |
| Contains more Vitamin CVitamin C | +1533.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +31.5% |
| Contains more Vitamin B5Vitamin B5 | +16.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.131mg | 0.497mg | 158% |
| Monounsaturated fat | 58.877g | 0.002g | 147% |
| Fats | 75.77g | 0.15g | 116% |
| Vitamin A | 0µg | 961µg | 107% |
| Vitamin B1 | 1.195mg | 0.107mg | 91% |
| Copper | 0.756mg | 0.161mg | 66% |
| Saturated fat | 12.061g | 0.052g | 55% |
| Iron | 3.69mg | 0.69mg | 38% |
| Calories | 718kcal | 90kcal | 31% |
| Magnesium | 130mg | 27mg | 25% |
| Fiber | 8.6g | 3.3g | 21% |
| Vitamin C | 1.2mg | 19.6mg | 20% |
| Phosphorus | 188mg | 54mg | 19% |
| Protein | 7.91g | 2.01g | 12% |
| Zinc | 1.3mg | 0.32mg | 9% |
| Polyunsaturated fat | 1.502g | 0.092g | 9% |
| Selenium | 3.6µg | 0.2µg | 6% |
| Vitamin B3 | 2.473mg | 1.487mg | 6% |
| Calcium | 85mg | 38mg | 5% |
| Vitamin B2 | 0.162mg | 0.106mg | 4% |
| Potassium | 368mg | 475mg | 3% |
| Vitamin B5 | 0.758mg | 0.884mg | 3% |
| Carbs | 13.82g | 20.71g | 2% |
| Starch | 1.05g | 7.05g | 2% |
| Vitamin K | 2.3µg | 2% | |
| Choline | 13.1mg | 2% | |
| Sodium | 5mg | 36mg | 1% |
| Vitamin E | 0.54mg | 0.71mg | 1% |
| Vitamin B6 | 0.275mg | 0.286mg | 1% |
| Folate | 11µg | 6µg | 1% |
| Fructose | 0.07g | 0.5g | 1% |
| Protein per 100 calories | 1.1g | 2.2g | N/A |
| Calories per 10 g protein | 908kcal | 448kcal | N/A |
| Weight per 100 calories | 14g | 111g | N/A |
| Unsaturated / Saturated Fat ratio | 5 | 1.8 | N/A |
| Net carbs | 5.22g | 17.41g | N/A |
| Sugar | 4.57g | 6.48g | N/A |
| Tryptophan | 0.067mg | 0.04mg | 0% |
| Threonine | 0.37mg | 0.107mg | 0% |
| Isoleucine | 0.314mg | 0.07mg | 0% |
| Leucine | 0.602mg | 0.118mg | 0% |
| Lysine | 0.018mg | 0.084mg | 0% |
| Methionine | 0.023mg | 0.037mg | 0% |
| Phenylalanine | 0.665mg | 0.114mg | 0% |
| Valine | 0.363mg | 0.11mg | 0% |
| Histidine | 0.195mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +293.5% |
| Contains more FatsFats | +50413.3% |
| Contains more CarbsCarbs | +49.9% |
| Contains more WaterWater | +5472.1% |
| Contains more OtherOther | +18.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +2943750% |
| Contains more Poly. FatPolyunsaturated fat | +1532.6% |
| Contains less Sat. FatSaturated fat | -99.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more SucroseSucrose | +94.3% |
| Contains more StarchStarch | +571.4% |
| Contains more GlucoseGlucose | +714.3% |
| Contains more FructoseFructose | +614.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
