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Macaroon vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between macaroon and swordfish

  • Macaroon has more copper and fiber; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish covers your daily selenium needs 112% more than macaroon.
  • Swordfish contains less saturated fat.
  • Macaroon has a higher glycemic index. The glycemic index of macaroon is 32, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Cookies, coconut macaroon and Fish, swordfish, cooked, dry heat.

Infographic

Macaroon vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more IronIron +82.2%
Contains more CopperCopper +484.8%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +305.7%
Contains more PhosphorusPhosphorus +347.1%
Contains less SodiumSodium -59.8%
Contains more SeleniumSelenium +907.4%
~equal in Zinc ~0.78mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1168.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B3Vitamin B3 +4106.4%
Contains more Vitamin B6Vitamin B6 +540.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +751.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.063mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +184.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +375%
Contains more ProteinProtein +676.5%
Contains more WaterWater +493.6%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +120.1%
Contains more Poly. FatPolyunsaturated fat +68.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macaroon Swordfish
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 Cholesterol ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Macaroon Swordfish DV% diff.
Selenium 6.8µg 68.5µg 112%
Vitamin D 0IU 666IU 83%
Saturated fat 20.099g 1.911g 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.22mg 9.254mg 56%
Protein 3.02g 23.45g 41%
Vitamin B6 0.096mg 0.615mg 40%
Phosphorus 68mg 304mg 34%
Cholesterol 0mg 78mg 26%
Copper 0.269mg 0.046mg 25%
Fats 22.55g 7.93g 22%
Carbs 61.22g 0g 20%
Fiber 5.1g 0g 20%
Vitamin E 0.19mg 2.41mg 15%
Calories 460kcal 172kcal 14%
Choline 9.1mg 77.5mg 12%
Potassium 123mg 499mg 11%
Vitamin B5 0.417mg 8%
Vitamin B1 0.02mg 0.089mg 6%
Sodium 241mg 97mg 6%
Monounsaturated fat 1.61g 3.544g 5%
Iron 0.82mg 0.45mg 5%
Vitamin A 0µg 43µg 5%
Polyunsaturated fat 0.81g 1.368g 4%
Vitamin K 1.1µg 0.1µg 1%
Manganese 0.013mg 1%
Magnesium 29mg 35mg 1%
Net carbs 56.12g 0g N/A
Calcium 5mg 6mg 0%
Sugar 45.16g 0g N/A
Zinc 0.73mg 0.78mg 0%
Vitamin B2 0.06mg 0.063mg 0%
Folate 3µg 2µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
27%
Macaroon
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 144mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 18.188g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Macaroon
Macaroon is lower in Cholesterol (difference - 78mg)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.