Oats vs. Macadamia — In-Depth Nutrition Comparison

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How are oats and macadamia different?

Oats are higher in phosphorus, manganese, zinc, protein, carbs, and iron; however, macadamia is richer in fats, vitamin B1, and copper.
Daily need coverage for fats for macadamia is 106% higher.
Oats contain 5 times more carbs than macadamia. While oats contain 66.27g of carbs, macadamia contains only 13.82g.
Oats have less saturated fat.
Macadamia has a lower glycemic index (10) than oats (59).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Macadamia

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%

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

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Macadamia

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

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%

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