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Macaroon vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between macaroon and leek

  • Macaroon is higher in copper, fiber, and selenium, yet leek is higher in vitamin K, vitamin A, iron, folate, vitamin C, and vitamin B6.
  • Macaroon covers your daily saturated fat needs 100% more than leek.
  • Macaroon contains 7 times more selenium than leek. While macaroon contains 6.8µg of selenium, leek contains only 1µg.
  • The amount of saturated fat in leek is lower.

Food varieties used in this article are Cookies, coconut macaroon and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Macaroon vs Leek 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%
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CopperCopper +124.2%
Contains more ZincZinc +508.3%
Contains more PhosphorusPhosphorus +94.3%
Contains more SeleniumSelenium +580%
Contains more CalciumCalcium +1080%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +156.1%
Contains less SodiumSodium -91.7%
~equal in Magnesium ~28mg

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%
Leek
9
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +384.2%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B6Vitamin B6 +142.7%
Contains more Vitamin KVitamin K +4172.7%
Contains more FolateFolate +2033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +7416.7%
Contains more CarbsCarbs +332.7%
Contains more OtherOther +62.9%
Contains more WaterWater +621.7%

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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +40150%
Contains more Poly. FatPolyunsaturated fat +388%
Contains less Sat. FatSaturated 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 Leek
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 Leek DV% diff.
Saturated fat 20.099g 0.04g 91%
Vitamin K 1.1µg 47µg 38%
Fats 22.55g 0.3g 34%
Manganese 0.481mg 21%
Calories 460kcal 61kcal 20%
Copper 0.269mg 0.12mg 17%
Iron 0.82mg 2.1mg 16%
Carbs 61.22g 14.15g 16%
Folate 3µg 64µg 15%
Fiber 5.1g 1.8g 13%
Vitamin C 0mg 12mg 13%
Selenium 6.8µg 1µg 11%
Vitamin B6 0.096mg 0.233mg 11%
Sodium 241mg 20mg 10%
Vitamin A 0µg 83µg 9%
Zinc 0.73mg 0.12mg 6%
Calcium 5mg 59mg 5%
Phosphorus 68mg 35mg 5%
Vitamin E 0.19mg 0.92mg 5%
Monounsaturated fat 1.61g 0.004g 4%
Polyunsaturated fat 0.81g 0.166g 4%
Vitamin B5 0.14mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Protein 3.02g 1.5g 3%
Vitamin B2 0.06mg 0.03mg 2%
Potassium 123mg 180mg 2%
Vitamin B3 0.22mg 0.4mg 1%
Net carbs 56.12g 12.35g N/A
Magnesium 29mg 28mg 0%
Sugar 45.16g 3.9g N/A
Choline 9.1mg 9.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Macaroon
27%
Leek
Minerals Daily Need Coverage Score
27%
Macaroon
26%
Leek

Comparison summary

Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.4)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 41.26g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 221mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 20.059g)
Which food is richer in vitamins?
Leek
Leek 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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.