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Macaroon vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between macaroon and bran raw

  • Macaroon has less vitamin B1, phosphorus, selenium, iron, magnesium, fiber, zinc, copper, and potassium.
  • Bran raw's daily need coverage for vitamin B1 is 96% more.
  • Macaroon has 15 times more saturated fat than bran raw. Macaroon has 20.099g of saturated fat, while bran raw has 1.328g.
  • Bran raw has a higher glycemic index than macaroon.

The food varieties used in the comparison are Cookies, coconut macaroon and Oat bran, raw.

Infographic

Macaroon vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +710.3%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +360.2%
Contains more IronIron +559.8%
Contains more CopperCopper +49.8%
Contains more ZincZinc +326%
Contains more PhosphorusPhosphorus +979.4%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +564.7%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin EVitamin E +431.6%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +324.5%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin KVitamin K +190.9%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +253.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +220.8%
Contains more WaterWater +75.6%
Contains more ProteinProtein +472.8%
Contains more OtherOther +69.6%
~equal in Carbs ~66.22g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +47.6%
Contains more Poly. FatPolyunsaturated fat +241.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Bran raw DV% diff.
Manganese 5.63mg 245%
Vitamin B1 0.02mg 1.17mg 96%
Phosphorus 68mg 734mg 95%
Saturated fat 20.099g 1.328g 85%
Selenium 6.8µg 45.2µg 70%
Iron 0.82mg 5.41mg 57%
Magnesium 29mg 235mg 49%
Fiber 5.1g 15.4g 41%
Vitamin B5 1.494mg 30%
Protein 3.02g 17.3g 29%
Fats 22.55g 7.03g 24%
Zinc 0.73mg 3.11mg 22%
Copper 0.269mg 0.403mg 15%
Potassium 123mg 566mg 13%
Polyunsaturated fat 0.81g 2.766g 13%
Folate 3µg 52µg 12%
Vitamin B2 0.06mg 0.22mg 12%
Calories 460kcal 246kcal 11%
Sodium 241mg 4mg 10%
Vitamin E 0.19mg 1.01mg 5%
Vitamin B6 0.096mg 0.165mg 5%
Calcium 5mg 58mg 5%
Vitamin B3 0.22mg 0.934mg 4%
Choline 9.1mg 32.2mg 4%
Monounsaturated fat 1.61g 2.376g 2%
Vitamin K 1.1µg 3.2µg 2%
Carbs 61.22g 66.22g 2%
Net carbs 56.12g 50.82g N/A
Sugar 45.16g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
27%
Macaroon
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 43.71g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 18.771g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.