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 for 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.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Cookies, coconut 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.
| Contains more CalciumCalcium | +180% |
| Contains more PotassiumPotassium | +189.4% |
| Contains more IronIron | +196.3% |
| Contains more CopperCopper | +61.7% |
| Contains more ZincZinc | +50.7% |
| Contains more PhosphorusPhosphorus | +66.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +48.5% |
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 EVitamin E | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +230% |
| Contains more Vitamin B3Vitamin B3 | +145.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +33% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +77.8% |
| Contains more Vitamin KVitamin K | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.5mg | 65% | |
| Saturated fat | 29.698g | 20.099g | 44% |
| Iron | 2.43mg | 0.82mg | 20% |
| Copper | 0.435mg | 0.269mg | 18% |
| Fats | 33.49g | 22.55g | 17% |
| Fiber | 9g | 5.1g | 16% |
| Carbs | 15.23g | 61.22g | 15% |
| Sodium | 20mg | 241mg | 10% |
| Potassium | 356mg | 123mg | 7% |
| Phosphorus | 113mg | 68mg | 6% |
| Folate | 26µg | 3µg | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Selenium | 10.1µg | 6.8µg | 6% |
| Calories | 354kcal | 460kcal | 5% |
| Vitamin B1 | 0.066mg | 0.02mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Polyunsaturated fat | 0.366g | 0.81g | 3% |
| Vitamin B6 | 0.054mg | 0.096mg | 3% |
| Zinc | 1.1mg | 0.73mg | 3% |
| Vitamin B3 | 0.54mg | 0.22mg | 2% |
| Protein | 3.33g | 3.02g | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Calcium | 14mg | 5mg | 1% |
| Vitamin K | 0.2µg | 1.1µg | 1% |
| Choline | 12.1mg | 9.1mg | 1% |
| Net carbs | 6.23g | 56.12g | N/A |
| Sugar | 6.23g | 45.16g | N/A |
| Vitamin E | 0.24mg | 0.19mg | 0% |
| Monounsaturated fat | 1.425g | 1.61g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.5% |
| Contains more WaterWater | +308.6% |
| Contains more CarbsCarbs | +302% |
| Contains more OtherOther | +78.1% |
~equal in
Protein
~3.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.3% |
| Contains more Mono. FatMonounsaturated fat | +13% |
| Contains more Poly. FatPolyunsaturated fat | +121.3% |
