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Macaroon vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between macaroon and kiwi?

  • Macaroon is higher in copper, selenium, fiber, and iron; however, kiwi is richer in vitamin C, vitamin K, vitamin E, and potassium.
  • Kiwi's daily need coverage for vitamin C is 103% more.
  • Kiwi contains 693 times less saturated fat than macaroon. Macaroon contains 20.099g of saturated fat, while kiwi contains 0.029g.
  • Macaroon has a lower glycemic index (32) than kiwi (58).

We used Cookies, coconut macaroon and Kiwifruit, green, raw types in this article.

Infographic

Macaroon vs Kiwi 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%
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +70.6%
Contains more IronIron +164.5%
Contains more CopperCopper +106.9%
Contains more ZincZinc +421.4%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +3300%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +153.7%
Contains less SodiumSodium -98.8%

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%
Kiwi
8
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +668.4%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin KVitamin K +3563.6%
Contains more FolateFolate +733.3%
~equal in Vitamin D ~0µg
~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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +164.9%
Contains more FatsFats +4236.5%
Contains more CarbsCarbs +317.6%
Contains more OtherOther +180.3%
Contains more WaterWater +622.3%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +3325.5%
Contains more Poly. FatPolyunsaturated fat +182.2%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macaroon Kiwi
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 Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Saturated fat 20.099g 0.029g 91%
Fats 22.55g 0.52g 34%
Vitamin K 1.1µg 40.3µg 33%
Calories 460kcal 61kcal 20%
Carbs 61.22g 14.66g 16%
Copper 0.269mg 0.13mg 15%
Selenium 6.8µg 0.2µg 12%
Sodium 241mg 3mg 10%
Fiber 5.1g 3g 8%
Vitamin E 0.19mg 1.46mg 8%
Folate 3µg 25µg 6%
Potassium 123mg 312mg 6%
Iron 0.82mg 0.31mg 6%
Fructose 4.35g 5%
Phosphorus 68mg 34mg 5%
Zinc 0.73mg 0.14mg 5%
Manganese 0.098mg 4%
Protein 3.02g 1.14g 4%
Monounsaturated fat 1.61g 0.047g 4%
Vitamin B5 0.183mg 4%
Magnesium 29mg 17mg 3%
Polyunsaturated fat 0.81g 0.287g 3%
Vitamin B2 0.06mg 0.025mg 3%
Vitamin B6 0.096mg 0.063mg 3%
Calcium 5mg 34mg 3%
Vitamin B1 0.02mg 0.027mg 1%
Vitamin B3 0.22mg 0.341mg 1%
Net carbs 56.12g 11.66g N/A
Sugar 45.16g 8.99g N/A
Vitamin A 0µg 4µg 0%
Choline 9.1mg 7.8mg 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
27%
Macaroon
14%
Kiwi

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 26)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.5)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 36.17g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 238mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 20.07g)
Which food is richer in vitamins?
Kiwi
Kiwi 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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.