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  6. Coconut vs. Macaroon

Coconut vs. Macaroon — In-Depth Nutrition Comparison

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Summary of differences between Coconut and Macaroon

  • Macaroon has less Iron, Copper, Fiber, Potassium, Phosphorus, Selenium, and Folate than Coconut.
  • Coconut covers your daily need of Saturated Fat 48% more than Macaroon.
  • Coconut has 9 times more Folate than Macaroon. While Coconut has 26µg of Folate, Macaroon has only 3µg.
  • Macaroon has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Cookies, coconut macaroon.

Infographic

Coconut vs Macaroon 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.
Coconut
Coconut
10
:
0
Macaroon
Macaroon
Contains more Calcium +180%
Contains more Iron +196.3%
Contains more Magnesium +10.3%
Contains more Phosphorus +66.2%
Contains more Potassium +189.4%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Contains more Copper +61.7%
Contains more Selenium +48.5%
Equal in Magnesium - 29
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +180%
Contains more Iron +196.3%
Contains more Magnesium +10.3%
Contains more Phosphorus +66.2%
Contains more Potassium +189.4%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Contains more Copper +61.7%
Contains more Selenium +48.5%
Equal in Magnesium - 29

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.
Coconut
Coconut
6
:
3
Macaroon
Macaroon
Contains more Vitamin E +26.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +145.5%
Contains more Folate +766.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +77.8%
Contains more Vitamin K +450%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Macaroon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Contains more Vitamin E +26.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +145.5%
Contains more Folate +766.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +77.8%
Contains more Vitamin K +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Macaroon
Macaroon
Contains more Protein +10.3%
Contains more Fats +48.5%
Contains more Water +308.6%
Contains more Carbs +302%
Contains more Other +78.1%
Equal in Protein - 3.02
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Macaroon
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more Protein +10.3%
Contains more Fats +48.5%
Contains more Water +308.6%
Contains more Carbs +302%
Contains more Other +78.1%
Equal in Protein - 3.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Macaroon
Macaroon
Contains less Saturated Fat -32.3%
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +121.3%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -32.3%
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +121.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Macaroon
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Macaroon Opinion
Net carbs 6.23g 56.12g Macaroon
Protein 3.33g 3.02g Coconut
Fats 33.49g 22.55g Coconut
Carbs 15.23g 61.22g Macaroon
Calories 354kcal 460kcal Macaroon
Sugar 6.23g 45.16g Coconut
Fiber 9g 5.1g Coconut
Calcium 14mg 5mg Coconut
Iron 2.43mg 0.82mg Coconut
Magnesium 32mg 29mg Coconut
Phosphorus 113mg 68mg Coconut
Potassium 356mg 123mg Coconut
Sodium 20mg 241mg Coconut
Zinc 1.1mg 0.73mg Coconut
Copper 0.435mg 0.269mg Coconut
Manganese 1.5mg Coconut
Selenium 10.1µg 6.8µg Coconut
Vitamin E 0.24mg 0.19mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.02mg Coconut
Vitamin B2 0.02mg 0.06mg Macaroon
Vitamin B3 0.54mg 0.22mg Coconut
Vitamin B5 0.3mg Coconut
Vitamin B6 0.054mg 0.096mg Macaroon
Folate 26µg 3µg Coconut
Vitamin K 0.2µg 1.1µg Macaroon
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 20.099g Macaroon
Monounsaturated Fat 1.425g 1.61g Macaroon
Polyunsaturated fat 0.366g 0.81g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Macaroon
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
8%
Coconut
4%
Macaroon
Minerals Daily Need Coverage Score
63%
Coconut
27%
Macaroon

Comparison summary

Which food is lower in Saturated Fat?
Macaroon
Macaroon is lower in Saturated Fat (difference - 9.599g)
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 27)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 38.93g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 221mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.