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Macaroon vs Walnut - In-Depth Nutrition Comparison

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The main differences between Macaroon and Walnut

  • Walnut is richer than Macaroon in Copper, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Iron, Folate, and Zinc.
  • Daily need coverage for Copper from Walnut is 146% higher.
  • Macaroon contains 121 times more Sodium than Walnut. Macaroon contains 241mg of Sodium, while Walnut contains 2mg.

Food types used in this article are Cookies, coconut macaroon and Nuts, walnuts, english.

Infographic

Macaroon vs Walnut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1860%
Contains more Iron +254.9%
Contains more Magnesium +444.8%
Contains more Phosphorus +408.8%
Contains more Potassium +258.5%
Contains less Sodium -99.2%
Contains more Zinc +323.3%
Contains more Copper +489.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 31% 21% 30% 11% 32% 20% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Contains more Calcium +1860%
Contains more Iron +254.9%
Contains more Magnesium +444.8%
Contains more Phosphorus +408.8%
Contains more Potassium +258.5%
Contains less Sodium -99.2%
Contains more Zinc +323.3%
Contains more Copper +489.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Walnut
Contains more Vitamin A +∞%
Contains more Vitamin E +268.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +411.4%
Contains more Vitamin B6 +459.4%
Contains more Folate +3166.7%
Contains more Vitamin K +145.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +268.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +411.4%
Contains more Vitamin B6 +459.4%
Contains more Folate +3166.7%
Contains more Vitamin K +145.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macaroon Walnut
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 Walnut Opinion
Net carbs 56.12g 7.01g Macaroon
Protein 3.02g 15.23g Walnut
Fats 22.55g 65.21g Walnut
Carbs 61.22g 13.71g Macaroon
Calories 460kcal 654kcal Walnut
Starch g 0.06g Walnut
Fructose g 0.09g Walnut
Sugar 45.16g 2.61g Walnut
Fiber 5.1g 6.7g Walnut
Calcium 5mg 98mg Walnut
Iron 0.82mg 2.91mg Walnut
Magnesium 29mg 158mg Walnut
Phosphorus 68mg 346mg Walnut
Potassium 123mg 441mg Walnut
Sodium 241mg 2mg Walnut
Zinc 0.73mg 3.09mg Walnut
Copper 0.269mg 1.586mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin E 0.19mg 0.7mg Walnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.02mg 0.341mg Walnut
Vitamin B2 0.06mg 0.15mg Walnut
Vitamin B3 0.22mg 1.125mg Walnut
Vitamin B5 mg 0.57mg Walnut
Vitamin B6 0.096mg 0.537mg Walnut
Folate 3µg 98µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 2.7µg Walnut
Tryptophan mg 0.17mg Walnut
Threonine mg 0.596mg Walnut
Isoleucine mg 0.625mg Walnut
Leucine mg 1.17mg Walnut
Lysine mg 0.424mg Walnut
Methionine mg 0.236mg Walnut
Phenylalanine mg 0.711mg Walnut
Valine mg 0.753mg Walnut
Histidine mg 0.391mg Walnut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 20.099g 6.126g Walnut
Monounsaturated Fat 1.61g 8.933g Walnut
Polyunsaturated fat 0.81g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Macaroon
33
Walnut
Mineral Summary Score
29
Macaroon
131
Walnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Macaroon
91%
Walnut
Carbohydrates
61%
Macaroon
14%
Walnut
Fats
104%
Macaroon
301%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 42.55g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 239mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 13.973g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.