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Macaroon vs. Arugula — In-Depth Nutrition Comparison

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How are macaroon and arugula different?

  • Macaroon has more copper, fiber, and selenium; however, arugula is richer in vitamin K, vitamin A, folate, vitamin C, and calcium.
  • Macaroon covers your daily need for saturated fat, 100% more than arugula.
  • Macaroon has 23 times more selenium than arugula. Macaroon has 6.8µg of selenium, while arugula has 0.3µg.
  • Arugula contains less saturated fat.

Cookies, coconut macaroon and Arugula, raw types were used in this article.

Infographic

Macaroon vs Arugula 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% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +253.9%
Contains more ZincZinc +55.3%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +2166.7%
Contains more MagnesiumMagnesium +62.1%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +200%
Contains more IronIron +78%
Contains less SodiumSodium -88.8%

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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Arugula
10
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.3%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin KVitamin K +9772.7%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +68.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +17.1%
Contains more FatsFats +3316.7%
Contains more CarbsCarbs +1577.3%
Contains more OtherOther +22.1%
Contains more WaterWater +697.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +3185.7%
Contains more Poly. FatPolyunsaturated fat +153.9%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Arugula DV% diff.
Saturated fat 20.099g 0.086g 91%
Vitamin K 1.1µg 108.6µg 90%
Fats 22.55g 0.66g 34%
Folate 3µg 97µg 24%
Calories 460kcal 25kcal 22%
Copper 0.269mg 0.076mg 21%
Carbs 61.22g 3.65g 19%
Vitamin C 0mg 15mg 17%
Calcium 5mg 160mg 16%
Fiber 5.1g 1.6g 14%
Manganese 0.321mg 14%
Vitamin A 0µg 119µg 13%
Selenium 6.8µg 0.3µg 12%
Vitamin B5 0.437mg 9%
Sodium 241mg 27mg 9%
Iron 0.82mg 1.46mg 8%
Potassium 123mg 369mg 7%
Magnesium 29mg 47mg 4%
Monounsaturated fat 1.61g 0.049g 4%
Polyunsaturated fat 0.81g 0.319g 3%
Phosphorus 68mg 52mg 2%
Vitamin E 0.19mg 0.43mg 2%
Zinc 0.73mg 0.47mg 2%
Vitamin B1 0.02mg 0.044mg 2%
Vitamin B2 0.06mg 0.086mg 2%
Vitamin B6 0.096mg 0.073mg 2%
Protein 3.02g 2.58g 1%
Vitamin B3 0.22mg 0.305mg 1%
Choline 9.1mg 15.3mg 1%
Net carbs 56.12g 2.05g N/A
Sugar 45.16g 2.05g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
5%
Macaroon
41%
Arugula
Minerals Daily Need Coverage Score
27%
Macaroon
28%
Arugula

Comparison summary

Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 43.11g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 214mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 20.013g)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.