Beans vs. Macaroon — In-Depth Nutrition Comparison
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How are beans and macaroon different?
- Beans have more vitamin B1, zinc, folate, phosphorus, and potassium; however, macaroon is richer in copper and iron.
- Macaroon covers your daily need for saturated fat, 100% more than beans.
- Beans have 10 times more calcium than macaroon. Beans have 50mg of calcium, while macaroon has 5mg.
- Beans contain less saturated fat.
Beans, baked, canned, no salt added and Cookies, coconut macaroon types were used in this article.
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.
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +140.7% |
| Contains more ZincZinc | +91.8% |
| Contains more PhosphorusPhosphorus | +52.9% |
| Contains less SodiumSodium | -99.6% |
| Contains more IronIron | +182.8% |
| Contains more CopperCopper | +30.6% |
| Contains more SeleniumSelenium | +51.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +650% |
| Contains more Vitamin B3Vitamin B3 | +95.5% |
| Contains more Vitamin B6Vitamin B6 | +35.4% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin EVitamin E | +26.7% |
| Contains more Vitamin KVitamin K | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.103g | 20.099g | 91% |
| Fats | 0.4g | 22.55g | 34% |
| Calories | 105kcal | 460kcal | 18% |
| Carbs | 20.49g | 61.22g | 14% |
| Vitamin B1 | 0.15mg | 0.02mg | 11% |
| Sodium | 1mg | 241mg | 10% |
| Iron | 0.29mg | 0.82mg | 7% |
| Copper | 0.206mg | 0.269mg | 7% |
| Zinc | 1.4mg | 0.73mg | 6% |
| Calcium | 50mg | 5mg | 5% |
| Potassium | 296mg | 123mg | 5% |
| Phosphorus | 104mg | 68mg | 5% |
| Folate | 24µg | 3µg | 5% |
| Protein | 4.8g | 3.02g | 4% |
| Selenium | 4.5µg | 6.8µg | 4% |
| Choline | 30.8mg | 9.1mg | 4% |
| Monounsaturated fat | 0.035g | 1.61g | 4% |
| Polyunsaturated fat | 0.172g | 0.81g | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin B6 | 0.13mg | 0.096mg | 3% |
| Fiber | 5.5g | 5.1g | 2% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin B3 | 0.43mg | 0.22mg | 1% |
| Net carbs | 14.99g | 56.12g | N/A |
| Sugar | 7.78g | 45.16g | N/A |
| Vitamin E | 0.15mg | 0.19mg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Vitamin K | 0.8µg | 1.1µg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.9% |
| Contains more WaterWater | +531.3% |
| Contains more FatsFats | +5537.5% |
| Contains more CarbsCarbs | +198.8% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +4500% |
| Contains more Poly. FatPolyunsaturated fat | +370.9% |
