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Macaroon vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between macaroon and seaweed

  • Macaroon is richer in copper, fiber, selenium, and vitamin B6, yet seaweed is richer in vitamin K, folate, iron, magnesium, and calcium.
  • Daily need coverage for saturated fat for macaroon is 99% higher.
  • Macaroon contains 48 times more vitamin B6 than seaweed. Macaroon contains 0.096mg of vitamin B6, while seaweed contains 0.002mg.
  • Seaweed contains less saturated fat.

Food types used in this article are Cookies, coconut macaroon and Seaweed, kelp, raw.

Infographic

Macaroon vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +106.9%
Contains more PhosphorusPhosphorus +61.9%
Contains more SeleniumSelenium +871.4%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +3260%
Contains more IronIron +247.6%
Contains more ZincZinc +68.5%
~equal in Sodium ~233mg

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%
Seaweed
10
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin B6Vitamin B6 +4700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +357.9%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +113.6%
Contains more Vitamin KVitamin K +5900%
Contains more FolateFolate +5900%
Contains more CholineCholine +40.7%
~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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +79.8%
Contains more FatsFats +3926.8%
Contains more CarbsCarbs +539.7%
Contains more WaterWater +609.4%
Contains more OtherOther +286.5%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +1542.9%
Contains more Poly. FatPolyunsaturated fat +1623.4%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Seaweed DV% diff.
Saturated fat 20.099g 0.247g 90%
Vitamin K 1.1µg 66µg 54%
Folate 3µg 180µg 44%
Fats 22.55g 0.56g 34%
Iron 0.82mg 2.85mg 25%
Magnesium 29mg 121mg 22%
Calories 460kcal 43kcal 21%
Carbs 61.22g 9.57g 17%
Calcium 5mg 168mg 16%
Fiber 5.1g 1.3g 15%
Copper 0.269mg 0.13mg 15%
Vitamin B5 0.642mg 13%
Selenium 6.8µg 0.7µg 11%
Manganese 0.2mg 9%
Vitamin B2 0.06mg 0.15mg 7%
Vitamin B6 0.096mg 0.002mg 7%
Zinc 0.73mg 1.23mg 5%
Polyunsaturated fat 0.81g 0.047g 5%
Vitamin E 0.19mg 0.87mg 5%
Monounsaturated fat 1.61g 0.098g 4%
Phosphorus 68mg 42mg 4%
Vitamin B1 0.02mg 0.05mg 3%
Vitamin C 0mg 3mg 3%
Protein 3.02g 1.68g 3%
Vitamin B3 0.22mg 0.47mg 2%
Vitamin A 0µg 6µg 1%
Choline 9.1mg 12.8mg 1%
Potassium 123mg 89mg 1%
Net carbs 56.12g 8.27g N/A
Sugar 45.16g 0.6g N/A
Sodium 241mg 233mg 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
27%
Macaroon
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 44.56g)
Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 19.852g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Seaweed
Seaweed 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 ($)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.