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Macaroon vs. Wakame — In-Depth Nutrition Comparison

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How are macaroon and wakame different?

  • Macaroon has more fiber and selenium; however, wakame is richer in folate, magnesium, iron, calcium, vitamin B2, and vitamin B3.
  • Macaroon covers your daily need for saturated fat, 100% more than wakame.
  • Macaroon has 10 times more fiber than wakame. Macaroon has 5.1g of fiber, while wakame has 0.5g.
  • Wakame contains less saturated fat.

Cookies, coconut macaroon and Seaweed, wakame, raw types were used in this article.

Infographic

Macaroon vs Wakame 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%
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +146%
Contains more ZincZinc +92.1%
Contains less SodiumSodium -72.4%
Contains more SeleniumSelenium +871.4%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +2900%
Contains more IronIron +165.9%
Contains more PhosphorusPhosphorus +17.6%
~equal in Copper ~0.284mg

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%
Wakame
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% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B6Vitamin B6 +4700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B3Vitamin B3 +627.3%
Contains more Vitamin KVitamin K +381.8%
Contains more FolateFolate +6433.3%
Contains more CholineCholine +52.7%
~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
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +3423.4%
Contains more CarbsCarbs +569.8%
Contains more WaterWater +595.6%
Contains more OtherOther +321.1%
~equal in Protein ~3.03g

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +2675.9%
Contains more Poly. FatPolyunsaturated fat +271.6%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macaroon Wakame DV% diff.
Saturated fat 20.099g 0.13g 91%
Manganese 1.4mg 61%
Folate 3µg 196µg 48%
Fats 22.55g 0.64g 34%
Sodium 241mg 872mg 27%
Calories 460kcal 45kcal 21%
Magnesium 29mg 107mg 19%
Fiber 5.1g 0.5g 18%
Carbs 61.22g 9.14g 17%
Iron 0.82mg 2.18mg 17%
Calcium 5mg 150mg 15%
Vitamin B5 0.697mg 14%
Vitamin B2 0.06mg 0.23mg 13%
Selenium 6.8µg 0.7µg 11%
Vitamin B3 0.22mg 1.6mg 9%
Vitamin B6 0.096mg 0.002mg 7%
Vitamin E 0.19mg 1mg 5%
Vitamin K 1.1µg 5.3µg 4%
Monounsaturated fat 1.61g 0.058g 4%
Polyunsaturated fat 0.81g 0.218g 4%
Vitamin B1 0.02mg 0.06mg 3%
Zinc 0.73mg 0.38mg 3%
Vitamin C 0mg 3mg 3%
Vitamin A 0µg 18µg 2%
Phosphorus 68mg 80mg 2%
Copper 0.269mg 0.284mg 2%
Potassium 123mg 50mg 2%
Choline 9.1mg 13.9mg 1%
Protein 3.02g 3.03g 0%
Net carbs 56.12g 8.64g N/A
Sugar 45.16g 0.65g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
27%
Macaroon
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 44.51g)
Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 19.969g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Macaroon
Macaroon contains less Sodium (difference - 631mg)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.