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Macaroon vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between macaroon and puff pastry

  • Macaroon has more copper and fiber; however, puff pastry is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, folate, and vitamin K.
  • Macaroon covers your daily saturated fat needs 73% more than puff pastry.
  • Puff pastry has 3 times less fiber than macaroon. Macaroon has 5.1g of fiber, while puff pastry has 1.5g.
  • Puff pastry contains less saturated fat.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of macaroon is 32.

Specific food types used in this comparison are Cookies, coconut macaroon and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Macaroon vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +81.3%
Contains more PotassiumPotassium +98.4%
Contains more CopperCopper +133.9%
Contains more ZincZinc +35.2%
Contains more PhosphorusPhosphorus +13.3%
Contains more CalciumCalcium +100%
Contains more IronIron +217.1%
Contains more SeleniumSelenium +260.3%
~equal in Sodium ~253mg

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B6Vitamin B6 +405.3%
Contains more CholineCholine +46.8%
Contains more Vitamin EVitamin E +189.5%
Contains more Vitamin B1Vitamin B1 +1515%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +1627.3%
Contains more Vitamin KVitamin K +1381.8%
Contains more FolateFolate +1733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more CarbsCarbs +34%
Contains more WaterWater +55.4%
Contains more OtherOther +71%
Contains more ProteinProtein +145%
Contains more FatsFats +70.7%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +448.3%
Contains more Poly. FatPolyunsaturated fat +2644.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Puff pastry DV% diff.
Polyunsaturated fat 0.81g 22.228g 143%
Saturated fat 20.099g 5.502g 66%
Selenium 6.8µg 24.5µg 32%
Vitamin B1 0.02mg 0.323mg 25%
Fats 22.55g 38.5g 25%
Manganese 0.495mg 22%
Iron 0.82mg 2.6mg 22%
Vitamin B3 0.22mg 3.8mg 22%
Monounsaturated fat 1.61g 8.828g 18%
Copper 0.269mg 0.115mg 17%
Vitamin B2 0.06mg 0.258mg 15%
Fiber 5.1g 1.5g 14%
Folate 3µg 55µg 13%
Vitamin K 1.1µg 16.3µg 13%
Protein 3.02g 7.4g 9%
Vitamin B6 0.096mg 0.019mg 6%
Calories 460kcal 558kcal 5%
Carbs 61.22g 45.7g 5%
Magnesium 29mg 16mg 3%
Vitamin E 0.19mg 0.55mg 2%
Zinc 0.73mg 0.54mg 2%
Potassium 123mg 62mg 2%
Phosphorus 68mg 60mg 1%
Sodium 241mg 253mg 1%
Calcium 5mg 10mg 1%
Choline 9.1mg 6.2mg 1%
Net carbs 56.12g 44.2g N/A
Sugar 45.16g 0.75g N/A
Tryptophan 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.144mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
27%
Macaroon
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 44.41g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 14.597g)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Sodium?
Macaroon
Macaroon contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 24)
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 ($)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.