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Macaroon vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between macaroon and heart of palm

  • Macaroon has more fiber and selenium, while heart of palm has more vitamin B6, potassium, copper, zinc, iron, and phosphorus.
  • Macaroon's daily need coverage for saturated fat is 100% higher.
  • Heart of palm contains 17 times less sodium than macaroon. Macaroon contains 241mg of sodium, while heart of palm contains 14mg.
  • The amount of saturated fat in heart of palm is lower.

The food types used in this comparison are Cookies, coconut macaroon and Hearts of palm, raw.

Infographic

Macaroon vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +190%
Contains more SeleniumSelenium +871.4%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +1368.3%
Contains more IronIron +106.1%
Contains more CopperCopper +139.4%
Contains more ZincZinc +411%
Contains more PhosphorusPhosphorus +105.9%
Contains less SodiumSodium -94.2%
~equal in Manganese ~mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B6Vitamin B6 +743.8%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Heart of palm DV% diff.
Saturated fat 20.099g 0.046g 91%
Vitamin B6 0.096mg 0.81mg 55%
Potassium 123mg 1806mg 50%
Copper 0.269mg 0.644mg 42%
Fats 22.55g 0.2g 34%
Zinc 0.73mg 3.73mg 27%
Calories 460kcal 115kcal 17%
Fiber 5.1g 1.5g 14%
Carbs 61.22g 25.61g 12%
Selenium 6.8µg 0.7µg 11%
Iron 0.82mg 1.69mg 11%
Sodium 241mg 14mg 10%
Phosphorus 68mg 140mg 10%
Vitamin B2 0.06mg 0.18mg 9%
Vitamin C 0mg 8mg 9%
Magnesium 29mg 10mg 5%
Folate 3µg 24µg 5%
Polyunsaturated fat 0.81g 0.089g 5%
Vitamin B3 0.22mg 0.9mg 4%
Monounsaturated fat 1.61g 0.005g 4%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin E 0.19mg 0.5mg 2%
Choline 9.1mg 0mg 2%
Protein 3.02g 2.7g 1%
Calcium 5mg 18mg 1%
Vitamin K 1.1µg 0µg 1%
Net carbs 56.12g 24.11g N/A
Sugar 45.16g 17.16g N/A
Vitamin A 0µg 3µg 0%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +11.9%
Contains more FatsFats +11175%
Contains more CarbsCarbs +139%
Contains more WaterWater +504.3%
Contains more OtherOther +16.4%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +32100%
Contains more Poly. FatPolyunsaturated fat +810.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.