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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" 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% 1.2% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 460kcal 654kcal Walnut
Protein 3.02g 15.23g Walnut
Fats 22.55g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 56.12g 7.01g Macaroon
Carbs 61.22g 13.71g Macaroon
Magnesium 29mg 158mg Walnut
Calcium 5mg 98mg Walnut
Potassium 123mg 441mg Walnut
Iron 0.82mg 2.91mg Walnut
Sugar 45.16g 2.61g Walnut
Fiber 5.1g 6.7g Walnut
Copper 0.269mg 1.586mg Walnut
Zinc 0.73mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 68mg 346mg Walnut
Sodium 241mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A 0µg 1µg Walnut
Vitamin E 0.19mg 0.7mg Walnut
Manganese 3.414mg Walnut
Selenium 6.8µg 4.9µg Macaroon
Vitamin B1 0.02mg 0.341mg Walnut
Vitamin B2 0.06mg 0.15mg Walnut
Vitamin B3 0.22mg 1.125mg Walnut
Vitamin B5 0.57mg Walnut
Vitamin B6 0.096mg 0.537mg Walnut
Vitamin K 1.1µg 2.7µg Walnut
Folate 3µg 98µg Walnut
Choline 9.1mg 39.2mg Walnut
Saturated Fat 20.099g 6.126g Walnut
Monounsaturated Fat 1.61g 8.933g Walnut
Polyunsaturated fat 0.81g 47.174g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
27%
Macaroon
152%
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

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.