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Macaroon vs. Bean raw — In-Depth Nutrition Comparison

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Differences between macaroon and bean raw

  • Macaroon contains less folate, copper, vitamin B1, iron, phosphorus, fiber, selenium, potassium, and magnesium than bean raw.
  • Bean raw's daily need coverage for folate is 131% higher.
  • Bean raw contains 86 times less saturated fat than macaroon. Macaroon contains 20.099g of saturated fat, while bean raw contains 0.235g.

The food types used in this comparison are Cookies, coconut macaroon and Beans, pinto, mature seeds, raw.

Infographic

Macaroon vs Bean raw 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 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +506.9%
Contains more CalciumCalcium +2160%
Contains more PotassiumPotassium +1032.5%
Contains more IronIron +518.3%
Contains more CopperCopper +232%
Contains more ZincZinc +212.3%
Contains more PhosphorusPhosphorus +504.4%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +310.3%

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +10.5%
Contains more Vitamin B1Vitamin B1 +3465%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +433.6%
Contains more Vitamin B6Vitamin B6 +393.8%
Contains more Vitamin KVitamin K +409.1%
Contains more FolateFolate +17400%
Contains more CholineCholine +627.5%
~equal in Vitamin A ~0µg
~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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +1733.3%
Contains more ProteinProtein +609.3%
Contains more OtherOther +102.9%
~equal in Carbs ~62.55g
~equal in Water ~11.33g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +603.1%
Contains more Poly. FatPolyunsaturated fat +99%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Bean raw DV% diff.
Folate 3µg 525µg 131%
Saturated fat 20.099g 0.235g 90%
Copper 0.269mg 0.893mg 69%
Vitamin B1 0.02mg 0.713mg 58%
Iron 0.82mg 5.07mg 53%
Manganese 1.148mg 50%
Phosphorus 68mg 411mg 49%
Fiber 5.1g 15.5g 42%
Selenium 6.8µg 27.9µg 38%
Potassium 123mg 1393mg 37%
Protein 3.02g 21.42g 37%
Magnesium 29mg 176mg 35%
Fats 22.55g 1.23g 33%
Vitamin B6 0.096mg 0.474mg 29%
Vitamin B5 0.785mg 16%
Zinc 0.73mg 2.28mg 14%
Starch 34.17g 14%
Vitamin B2 0.06mg 0.212mg 12%
Calcium 5mg 113mg 11%
Choline 9.1mg 66.2mg 10%
Sodium 241mg 12mg 10%
Vitamin C 0mg 6.3mg 7%
Calories 460kcal 347kcal 6%
Vitamin B3 0.22mg 1.174mg 6%
Vitamin K 1.1µg 5.6µg 4%
Monounsaturated fat 1.61g 0.229g 3%
Polyunsaturated fat 0.81g 0.407g 3%
Carbs 61.22g 62.55g 0%
Net carbs 56.12g 47.05g N/A
Sugar 45.16g 2.11g N/A
Vitamin E 0.19mg 0.21mg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
Minerals Daily Need Coverage Score
27%
Macaroon
131%
Bean raw

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 1)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 43.05g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 229mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 19.864g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.