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Macaroon vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between macaroon and soybean raw?

  • The amount of iron, copper, folate, phosphorus, vitamin B1, vitamin B2, magnesium, potassium, and vitamin K in soybean raw is higher than in macaroon.
  • Soybean raw's daily need coverage for iron is 186% more.
  • Soybean raw contains 7 times less saturated fat than macaroon. Macaroon contains 20.099g of saturated fat, while soybean raw contains 2.884g.
  • Soybean raw has a lower glycemic index (14) than macaroon (32).

We used Cookies, coconut macaroon and Soybeans, mature seeds, raw types in this article.

Infographic

Macaroon vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +865.5%
Contains more CalciumCalcium +5440%
Contains more PotassiumPotassium +1361%
Contains more IronIron +1814.6%
Contains more CopperCopper +516.4%
Contains more ZincZinc +569.9%
Contains more PhosphorusPhosphorus +935.3%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +161.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +347.4%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +637.7%
Contains more Vitamin B6Vitamin B6 +292.7%
Contains more Vitamin KVitamin K +4172.7%
Contains more FolateFolate +12400%
Contains more CholineCholine +1173.6%
~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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +13.1%
Contains more CarbsCarbs +103%
Contains more WaterWater +34.7%
Contains more ProteinProtein +1108.3%
Contains more OtherOther +184.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +173.5%
Contains more Poly. FatPolyunsaturated fat +1289.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Soybean raw DV% diff.
Iron 0.82mg 15.7mg 186%
Copper 0.269mg 1.658mg 154%
Manganese 2.517mg 109%
Folate 3µg 375µg 93%
Phosphorus 68mg 704mg 91%
Saturated fat 20.099g 2.884g 78%
Vitamin B1 0.02mg 0.874mg 71%
Polyunsaturated fat 0.81g 11.255g 70%
Protein 3.02g 36.49g 67%
Vitamin B2 0.06mg 0.87mg 62%
Magnesium 29mg 280mg 60%
Potassium 123mg 1797mg 49%
Zinc 0.73mg 4.89mg 38%
Vitamin K 1.1µg 47µg 38%
Calcium 5mg 277mg 27%
Vitamin B6 0.096mg 0.377mg 22%
Selenium 6.8µg 17.8µg 20%
Choline 9.1mg 115.9mg 19%
Fiber 5.1g 9.3g 17%
Vitamin B5 0.793mg 16%
Sodium 241mg 2mg 10%
Carbs 61.22g 30.16g 10%
Vitamin B3 0.22mg 1.623mg 9%
Vitamin C 0mg 6mg 7%
Monounsaturated fat 1.61g 4.404g 7%
Fats 22.55g 19.94g 4%
Vitamin E 0.19mg 0.85mg 4%
Calories 460kcal 446kcal 1%
Net carbs 56.12g 20.86g N/A
Sugar 45.16g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Soybean 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
83%
Soybean raw
Minerals Daily Need Coverage Score
27%
Macaroon
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 37.83g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Soybean raw
Soybean raw is lower in Saturated fat (difference - 17.215g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.