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Avocado vs. Macaroon — In-Depth Nutrition Comparison

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What are the main differences between avocadoes and macaroon?

  • Avocadoes are richer in folate, vitamin K, vitamin E, vitamin B6, vitamin C, potassium, and vitamin B3, while macaroon is higher in selenium.
  • Macaroon's daily need coverage for saturated fat is 90% higher.
  • Avocadoes are lower in saturated fat.

We used Avocados, raw, all commercial varieties and Cookies, coconut macaroon types in this comparison.

Infographic

Avocado vs Macaroon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +294.3%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +49.1%
Contains more CopperCopper +41.6%
Contains more ZincZinc +14.1%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +1600%
~equal in Magnesium ~29mg

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.
Avocado
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +989.5%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +690%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +167.7%
Contains more Vitamin KVitamin K +1809.1%
Contains more FolateFolate +2600%
Contains more CholineCholine +56%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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 WaterWater +536.8%
Contains more ProteinProtein +51%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +617.7%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +508.6%
Contains more Poly. FatPolyunsaturated fat +124.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Macaroon DV% diff.
Saturated fat 2.126g 20.099g 82%
Vitamin B5 1.389mg 28%
Folate 81µg 3µg 20%
Monounsaturated fat 9.799g 1.61g 20%
Carbs 8.53g 61.22g 18%
Vitamin K 21µg 1.1µg 17%
Calories 160kcal 460kcal 15%
Vitamin E 2.07mg 0.19mg 13%
Vitamin B6 0.257mg 0.096mg 12%
Fats 14.66g 22.55g 12%
Selenium 0.4µg 6.8µg 12%
Potassium 485mg 123mg 11%
Vitamin C 10mg 0mg 11%
Sodium 7mg 241mg 10%
Copper 0.19mg 0.269mg 9%
Vitamin B3 1.738mg 0.22mg 9%
Polyunsaturated fat 1.816g 0.81g 7%
Manganese 0.142mg 6%
Fiber 6.7g 5.1g 6%
Vitamin B2 0.13mg 0.06mg 5%
Vitamin B1 0.067mg 0.02mg 4%
Iron 0.55mg 0.82mg 3%
Protein 2g 3.02g 2%
Phosphorus 52mg 68mg 2%
Vitamin A 7µg 0µg 1%
Zinc 0.64mg 0.73mg 1%
Choline 14.2mg 9.1mg 1%
Calcium 12mg 5mg 1%
Net carbs 1.83g 56.12g N/A
Magnesium 29mg 29mg 0%
Sugar 0.66g 45.16g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
5%
Macaroon
Minerals Daily Need Coverage Score
21%
Avocado
27%
Macaroon

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 8)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.8)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 44.5g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 17.973g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.