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Macaroon vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between Macaroon and Dates ?

  • Macaroon is richer in Copper, and Selenium, while Dates are higher in Potassium, Fiber, Vitamin B3, and Vitamin B6.
  • Macaroon's daily need coverage for Saturated Fat is 100% higher.
  • Dates have 121 times less Sodium than Macaroon. Macaroon has 241mg of Sodium, while Dates have 2mg.
  • Dates are lower in Saturated Fat.

We used Cookies, coconut macaroon and Dates, deglet noor types in this comparison.

Infographic

Macaroon vs Dates  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 Zinc +151.7%
Contains more Copper +30.6%
Contains more Selenium +126.7%
Contains more Calcium +680%
Contains more Iron +24.4%
Contains more Magnesium +48.3%
Contains more Potassium +433.3%
Contains less Sodium -99.2%
Equal in Phosphorus - 62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Zinc +151.7%
Contains more Copper +30.6%
Contains more Selenium +126.7%
Contains more Calcium +680%
Contains more Iron +24.4%
Contains more Magnesium +48.3%
Contains more Potassium +433.3%
Contains less Sodium -99.2%
Equal in Phosphorus - 62

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 E +280%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +71.9%
Contains more Folate +533.3%
Contains more Vitamin K +145.5%
Equal in Vitamin B2 - 0.066
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +280%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +71.9%
Contains more Folate +533.3%
Contains more Vitamin K +145.5%
Equal in Vitamin B2 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.3%
Contains more Fats +5682.1%
Contains more Carbs +22.6%
Contains more Water +78.5%
Equal in Other - 1.6
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
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +23.3%
Contains more Fats +5682.1%
Contains more Carbs +22.6%
Contains more Water +78.5%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4372.2%
Contains more Polyunsaturated fat +4163.2%
Contains less Saturated Fat -99.8%
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +4372.2%
Contains more Polyunsaturated fat +4163.2%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Dates Opinion
Net carbs 56.12g 67.03g Dates
Protein 3.02g 2.45g Macaroon
Fats 22.55g 0.39g Macaroon
Carbs 61.22g 75.03g Dates
Calories 460kcal 282kcal Macaroon
Fructose 19.56g Dates
Sugar 45.16g 63.35g Macaroon
Fiber 5.1g 8g Dates
Calcium 5mg 39mg Dates
Iron 0.82mg 1.02mg Dates
Magnesium 29mg 43mg Dates
Phosphorus 68mg 62mg Macaroon
Potassium 123mg 656mg Dates
Sodium 241mg 2mg Dates
Zinc 0.73mg 0.29mg Macaroon
Copper 0.269mg 0.206mg Macaroon
Manganese 0.262mg Dates
Selenium 6.8µg 3µg Macaroon
Vitamin A 0IU 10IU Dates
Vitamin E 0.19mg 0.05mg Macaroon
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.06mg 0.066mg Dates
Vitamin B3 0.22mg 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.096mg 0.165mg Dates
Folate 3µg 19µg Dates
Vitamin K 1.1µg 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 20.099g 0.032g Dates
Monounsaturated Fat 1.61g 0.036g Macaroon
Polyunsaturated fat 0.81g 0.019g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Dates
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
12%
Dates
Minerals Daily Need Coverage Score
27%
Macaroon
29%
Dates

Comparison summary

Which food is lower in Sugar?
Macaroon
Macaroon is lower in Sugar (difference - 18.19g)
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 10)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 239mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 20.067g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.