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  6. Macaroon vs. Pomegranate

Macaroon vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on the differences between macaroon and pomegranate

  • Macaroon is higher in fats, carbs, copper, selenium, and iron, yet pomegranate is higher in vitamin K, vitamin C, and folate.
  • Macaroon covers your daily saturated fat needs 100% more than pomegranate.
  • Macaroon contains 80 times more sodium than pomegranate. While macaroon contains 241mg of sodium, pomegranate contains only 3mg.
  • The amount of saturated fat in pomegranate is lower.

Food varieties used in this article are Cookies, coconut macaroon and Pomegranates, raw.

Infographic

Macaroon vs Pomegranate infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +141.7%
Contains more IronIron +173.3%
Contains more CopperCopper +70.3%
Contains more ZincZinc +108.6%
Contains more PhosphorusPhosphorus +88.9%
Contains more SeleniumSelenium +1260%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +91.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 34% 0% 0% 12% 17% 12% 5.5% 23% 17% 0% 41% 29%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1390.9%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Pomegranate DV% diff.
Saturated fat 20.099g 0.12g 91%
Fats 22.55g 1.17g 33%
Calories 460kcal 83kcal 19%
Carbs 61.22g 18.7g 14%
Vitamin K 1.1µg 16.4µg 13%
Copper 0.269mg 0.158mg 12%
Vitamin C 0mg 10.2mg 11%
Selenium 6.8µg 0.5µg 11%
Sodium 241mg 3mg 10%
Folate 3µg 38µg 9%
Vitamin B5 0.377mg 8%
Iron 0.82mg 0.3mg 7%
Phosphorus 68mg 36mg 5%
Manganese 0.119mg 5%
Polyunsaturated fat 0.81g 0.079g 5%
Magnesium 29mg 12mg 4%
Fiber 5.1g 4g 4%
Vitamin B1 0.02mg 0.067mg 4%
Monounsaturated fat 1.61g 0.093g 4%
Protein 3.02g 1.67g 3%
Potassium 123mg 236mg 3%
Zinc 0.73mg 0.35mg 3%
Vitamin E 0.19mg 0.6mg 3%
Vitamin B6 0.096mg 0.075mg 2%
Calcium 5mg 10mg 1%
Vitamin B2 0.06mg 0.053mg 1%
Protein per 100 calories 0.66g 2g N/A
Calories per 10 g protein 1523kcal 497kcal N/A
Weight per 100 calories 22g 120g N/A
Unsaturated / Saturated Fat ratio 0.12 1.4 N/A
Net carbs 56.12g 14.7g N/A
Sugar 45.16g 13.67g N/A
Vitamin B3 0.22mg 0.293mg 0%
Choline 9.1mg 7.6mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +80.8%
Contains more FatsFats +1827.4%
Contains more CarbsCarbs +227.4%
Contains more WaterWater +577.7%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +1631.2%
Contains more Poly. FatPolyunsaturated fat +925.3%
Contains less Sat. FatSaturated fat -99.4%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.