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Macaroon vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between macaroon and cassava

  • Macaroon has more copper, fiber, selenium, iron, and phosphorus; however, cassava is higher in vitamin C, folate, and vitamin B1.
  • Macaroon covers your daily need for saturated fat, 100% more than cassava.
  • Macaroon has 17 times more sodium than cassava. While macaroon has 241mg of sodium, cassava has only 14mg.
  • Cassava has less saturated fat.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Cookies, coconut macaroon and Cassava, raw.

Infographic

Macaroon vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +203.7%
Contains more CopperCopper +169%
Contains more ZincZinc +114.7%
Contains more PhosphorusPhosphorus +151.9%
Contains more SeleniumSelenium +871.4%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +120.3%
Contains less SodiumSodium -94.2%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B3Vitamin B3 +288.2%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +800%
Contains more CholineCholine +160.4%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.088mg
~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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +122.1%
Contains more FatsFats +7953.6%
Contains more CarbsCarbs +60.9%
Contains more OtherOther +175.8%
Contains more WaterWater +419%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +2046.7%
Contains more Poly. FatPolyunsaturated fat +1587.5%
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 Cassava
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macaroon Cassava DV% diff.
Saturated fat 20.099g 0.074g 91%
Fats 22.55g 0.28g 34%
Vitamin C 0mg 20.6mg 23%
Copper 0.269mg 0.1mg 19%
Manganese 0.384mg 17%
Calories 460kcal 160kcal 15%
Fiber 5.1g 1.8g 13%
Selenium 6.8µg 0.7µg 11%
Sodium 241mg 14mg 10%
Carbs 61.22g 38.06g 8%
Iron 0.82mg 0.27mg 7%
Phosphorus 68mg 27mg 6%
Folate 3µg 27µg 6%
Vitamin B1 0.02mg 0.087mg 6%
Polyunsaturated fat 0.81g 0.048g 5%
Zinc 0.73mg 0.34mg 4%
Vitamin B3 0.22mg 0.854mg 4%
Monounsaturated fat 1.61g 0.075g 4%
Potassium 123mg 271mg 4%
Choline 9.1mg 23.7mg 3%
Protein 3.02g 1.36g 3%
Vitamin B5 0.107mg 2%
Magnesium 29mg 21mg 2%
Vitamin B2 0.06mg 0.048mg 1%
Calcium 5mg 16mg 1%
Vitamin B6 0.096mg 0.088mg 1%
Vitamin K 1.1µg 1.9µg 1%
Net carbs 56.12g 36.26g N/A
Sugar 45.16g 1.7g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.19mg 0.19mg 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Cassava
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
5%
Macaroon
14%
Cassava
Minerals Daily Need Coverage Score
27%
Macaroon
16%
Cassava

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 62)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.2)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 43.46g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 227mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 20.025g)
Which food is richer in vitamins?
Cassava
Cassava 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.