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  6. Coconut oil vs. Macaroon

Coconut oil vs. Macaroon — In-Depth Nutrition Comparison

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What are the main differences between coconut oil and macaroon?

  • Macaroon has more copper, fiber, selenium, phosphorus, iron, vitamin B6, magnesium, and zinc than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 312% higher.
  • Macaroon is lower in saturated fat.
  • Macaroon has a higher glycemic index (32) than coconut oil (0).

We used Oil, coconut and Cookies, coconut macaroon types in this comparison.

Infographic

Coconut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1540%
Contains more CopperCopper +∞%
Contains more ZincZinc +3550%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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.
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 EVitamin E +72.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +2933.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +339.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +38233.3%
Contains more OtherOther +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 more Mono. FatMonounsaturated fat +293.3%
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains less Sat. FatSaturated fat -75.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Macaroon DV% diff.
Saturated fat 82.475g 20.099g 284%
Fats 99.06g 22.55g 118%
Copper 0mg 0.269mg 30%
Calories 892kcal 460kcal 22%
Fiber 0g 5.1g 20%
Carbs 0g 61.22g 20%
Monounsaturated fat 6.332g 1.61g 12%
Selenium 0µg 6.8µg 12%
Iron 0.05mg 0.82mg 10%
Phosphorus 0mg 68mg 10%
Sodium 0mg 241mg 10%
Magnesium 0mg 29mg 7%
Vitamin B6 0mg 0.096mg 7%
Polyunsaturated fat 1.702g 0.81g 6%
Zinc 0.02mg 0.73mg 6%
Protein 0g 3.02g 6%
Vitamin B2 0mg 0.06mg 5%
Potassium 0mg 123mg 4%
Vitamin B1 0mg 0.02mg 2%
Choline 0.3mg 9.1mg 2%
Folate 0µg 3µg 1%
Vitamin E 0.11mg 0.19mg 1%
Vitamin B3 0mg 0.22mg 1%
Net carbs 0g 56.12g N/A
Calcium 1mg 5mg 0%
Sugar 0g 45.16g N/A
Vitamin K 0.6µg 1.1µg 0%
Trans fat 0.028g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
5%
Macaroon
Minerals Daily Need Coverage Score
0%
Coconut oil
27%
Macaroon

Comparison summary

Which food is lower in Saturated fat?
Macaroon
Macaroon is lower in Saturated fat (difference - 62.376g)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2.2)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is richer in vitamins?
Macaroon
Macaroon is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 241mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 32)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.