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  6. Macaroon vs. Garden asparagus

Macaroon vs. Garden asparagus — In-Depth Nutrition Comparison

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Significant differences between Macaroon and Garden asparagus

  • Macaroon has more Fiber, Copper, and Selenium, however, Garden asparagus is richer in Vitamin K, Iron, Folate, Vitamin B1, and Vitamin E .
  • Macaroon covers your daily Saturated Fat needs 100% more than Garden asparagus.
  • Garden asparagus has 121 times less Sodium than Macaroon. Macaroon has 241mg of Sodium, while Garden asparagus has 2mg.
  • Garden asparagus contains less Saturated Fat.

Specific food types used in this comparison are Cookies, coconut macaroon and Asparagus, raw.

Infographic

Macaroon vs Garden asparagus 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
5
:
5
Garden asparagus
Garden asparagus
Contains more Magnesium +107.1%
Contains more Phosphorus +30.8%
Contains more Zinc +35.2%
Contains more Copper +42.3%
Contains more Selenium +195.7%
Contains more Calcium +380%
Contains more Iron +161%
Contains more Potassium +64.2%
Contains less Sodium -99.2%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Magnesium +107.1%
Contains more Phosphorus +30.8%
Contains more Zinc +35.2%
Contains more Copper +42.3%
Contains more Selenium +195.7%
Contains more Calcium +380%
Contains more Iron +161%
Contains more Potassium +64.2%
Contains less Sodium -99.2%

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.
Macaroon
Macaroon
1
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin A +∞%
Contains more Vitamin E +494.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +344.5%
Contains more Folate +1633.3%
Contains more Vitamin K +3681.8%
Equal in Vitamin B6 - 0.091
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +∞%
Contains more Vitamin E +494.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +615%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +344.5%
Contains more Folate +1633.3%
Contains more Vitamin K +3681.8%
Equal in Vitamin B6 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macaroon
Macaroon
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +37.3%
Contains more Fats +18691.7%
Contains more Carbs +1477.8%
Contains more Other +194.8%
Contains more Water +710.6%
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +37.3%
Contains more Fats +18691.7%
Contains more Carbs +1477.8%
Contains more Other +194.8%
Contains more Water +710.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macaroon
Macaroon
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1520%
Contains less Saturated Fat -99.8%
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1520%
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 Garden asparagus
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 Garden asparagus Opinion
Net carbs 56.12g 1.78g Macaroon
Protein 3.02g 2.2g Macaroon
Fats 22.55g 0.12g Macaroon
Carbs 61.22g 3.88g Macaroon
Calories 460kcal 20kcal Macaroon
Fructose 1g Garden asparagus
Sugar 45.16g 1.88g Garden asparagus
Fiber 5.1g 2.1g Macaroon
Calcium 5mg 24mg Garden asparagus
Iron 0.82mg 2.14mg Garden asparagus
Magnesium 29mg 14mg Macaroon
Phosphorus 68mg 52mg Macaroon
Potassium 123mg 202mg Garden asparagus
Sodium 241mg 2mg Garden asparagus
Zinc 0.73mg 0.54mg Macaroon
Copper 0.269mg 0.189mg Macaroon
Manganese 0.158mg Garden asparagus
Selenium 6.8µg 2.3µg Macaroon
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.19mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.02mg 0.143mg Garden asparagus
Vitamin B2 0.06mg 0.141mg Garden asparagus
Vitamin B3 0.22mg 0.978mg Garden asparagus
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.096mg 0.091mg Macaroon
Folate 3µg 52µg Garden asparagus
Vitamin K 1.1µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 20.099g 0.04g Garden asparagus
Monounsaturated Fat 1.61g 0g Macaroon
Polyunsaturated fat 0.81g 0.05g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Macaroon
29%
Garden asparagus
Minerals Daily Need Coverage Score
27%
Macaroon
25%
Garden asparagus

Comparison summary

Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 43.28g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 239mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 20.059g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.