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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 for walnut is 146% higher.
  • Macaroon contains 121 times more sodium than walnut. Macaroon contains 241mg of sodium, while walnut contains 2mg.
  • Walnut has a lower glycemic index than macaroon.

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" 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +38.8%
Contains more MagnesiumMagnesium +444.8%
Contains more CalciumCalcium +1860%
Contains more PotassiumPotassium +258.5%
Contains more IronIron +254.9%
Contains more CopperCopper +489.6%
Contains more ZincZinc +323.3%
Contains more PhosphorusPhosphorus +408.8%
Contains less SodiumSodium -99.2%

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%
Walnut
11
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more Vitamin B6Vitamin B6 +459.4%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +3166.7%
Contains more CholineCholine +330.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Walnut DV% diff.
Polyunsaturated fat 0.81g 47.174g 309%
Manganese 3.414mg 148%
Copper 0.269mg 1.586mg 146%
Fats 22.55g 65.21g 66%
Saturated fat 20.099g 6.126g 64%
Phosphorus 68mg 346mg 40%
Vitamin B6 0.096mg 0.537mg 34%
Magnesium 29mg 158mg 31%
Vitamin B1 0.02mg 0.341mg 27%
Iron 0.82mg 2.91mg 26%
Folate 3µg 98µg 24%
Protein 3.02g 15.23g 24%
Zinc 0.73mg 3.09mg 21%
Monounsaturated fat 1.61g 8.933g 18%
Carbs 61.22g 13.71g 16%
Vitamin B5 0.57mg 11%
Calories 460kcal 654kcal 10%
Sodium 241mg 2mg 10%
Calcium 5mg 98mg 9%
Potassium 123mg 441mg 9%
Vitamin B2 0.06mg 0.15mg 7%
Vitamin B3 0.22mg 1.125mg 6%
Fiber 5.1g 6.7g 6%
Choline 9.1mg 39.2mg 5%
Selenium 6.8µg 4.9µg 3%
Vitamin E 0.19mg 0.7mg 3%
Vitamin C 0mg 1.3mg 1%
Vitamin K 1.1µg 2.7µg 1%
Net carbs 56.12g 7.01g N/A
Sugar 45.16g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +346.5%
Contains more WaterWater +182.6%
Contains more ProteinProtein +404.3%
Contains more FatsFats +189.2%
~equal in Other ~1.78g

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
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -69.5%
Contains more Mono. FatMonounsaturated fat +454.8%
Contains more Poly. FatPolyunsaturated fat +5724%

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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. 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.