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  6. Macaroon vs. Coconut

Macaroon vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between Macaroon and Coconut

  • Macaroon has less Iron, Copper, Fiber, Potassium, Phosphorus, Selenium, and Folate than Coconut.
  • Coconut covers your daily need of Saturated Fat 48% more than Macaroon.
  • Macaroon has 12 times more Sodium than Coconut. While Macaroon has 241mg of Sodium, Coconut has only 20mg.

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

Infographic

Macaroon vs Coconut 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.
Macaroon
Macaroon
0
:
10
Coconut
Coconut
Contains more Calcium +180%
Contains more Iron +196.3%
Contains more Magnesium +10.3%
Contains more Phosphorus +66.2%
Contains more Potassium +189.4%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Contains more Copper +61.7%
Contains more Selenium +48.5%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +180%
Contains more Iron +196.3%
Contains more Magnesium +10.3%
Contains more Phosphorus +66.2%
Contains more Potassium +189.4%
Contains less Sodium -91.7%
Contains more Zinc +50.7%
Contains more Copper +61.7%
Contains more Selenium +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.
Macaroon
Macaroon
3
:
6
Coconut
Coconut
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +77.8%
Contains more Vitamin K +450%
Contains more Vitamin E +26.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +145.5%
Contains more Folate +766.7%
Macaroon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +77.8%
Contains more Vitamin K +450%
Contains more Vitamin E +26.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +145.5%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macaroon
Macaroon
2
:
3
Coconut
Coconut
Contains more Carbs +302%
Contains more Other +78.1%
Contains more Protein +10.3%
Contains more Fats +48.5%
Contains more Water +308.6%
Macaroon
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Carbs +302%
Contains more Other +78.1%
Contains more Protein +10.3%
Contains more Fats +48.5%
Contains more Water +308.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macaroon
Macaroon
3
:
0
Coconut
Coconut
Contains less Saturated Fat -32.3%
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +121.3%
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -32.3%
Contains more Monounsaturated Fat +13%
Contains more Polyunsaturated fat +121.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Coconut Opinion
Net carbs 56.12g 6.23g Macaroon
Protein 3.02g 3.33g Coconut
Fats 22.55g 33.49g Coconut
Carbs 61.22g 15.23g Macaroon
Calories 460kcal 354kcal Macaroon
Sugar 45.16g 6.23g Coconut
Fiber 5.1g 9g Coconut
Calcium 5mg 14mg Coconut
Iron 0.82mg 2.43mg Coconut
Magnesium 29mg 32mg Coconut
Phosphorus 68mg 113mg Coconut
Potassium 123mg 356mg Coconut
Sodium 241mg 20mg Coconut
Zinc 0.73mg 1.1mg Coconut
Copper 0.269mg 0.435mg Coconut
Manganese 1.5mg Coconut
Selenium 6.8µg 10.1µg Coconut
Vitamin E 0.19mg 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.02mg 0.066mg Coconut
Vitamin B2 0.06mg 0.02mg Macaroon
Vitamin B3 0.22mg 0.54mg Coconut
Vitamin B5 0.3mg Coconut
Vitamin B6 0.096mg 0.054mg Macaroon
Folate 3µg 26µg Coconut
Vitamin K 1.1µg 0.2µg Macaroon
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 20.099g 29.698g Macaroon
Monounsaturated Fat 1.61g 1.425g Macaroon
Polyunsaturated fat 0.81g 0.366g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Macaroon
8%
Coconut
Minerals Daily Need Coverage Score
27%
Macaroon
63%
Coconut

Comparison summary

Which food is lower in Saturated Fat?
Macaroon
Macaroon is lower in Saturated Fat (difference - 9.599g)
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 27)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 38.93g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 221mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.