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Dates vs. Macaroon — In-Depth Nutrition Comparison

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What are the main differences between Dates and Macaroon?

  • Dates are richer in Potassium, Fiber, Vitamin B3, and Vitamin B6, while Macaroon is higher in Copper, and Selenium.
  • Macaroon's daily need coverage for Saturated Fat is 100% higher.
  • Macaroon has 6 times less Folate than Dates . Dates have 19µg of Folate, while Macaroon has 3µg.
  • Dates are lower in Sodium.

We used Dates, deglet noor and Cookies, coconut macaroon types in this comparison.

Infographic

Dates  vs Macaroon 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.
Contains more Calcium +680%
Contains more Iron +24.4%
Contains more Magnesium +48.3%
Contains more Potassium +433.3%
Contains less Sodium -99.2%
Contains more Zinc +151.7%
Contains more Copper +30.6%
Contains more Selenium +126.7%
Equal in Phosphorus - 68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +680%
Contains more Iron +24.4%
Contains more Magnesium +48.3%
Contains more Potassium +433.3%
Contains less Sodium -99.2%
Contains more Zinc +151.7%
Contains more Copper +30.6%
Contains more Selenium +126.7%
Equal in Phosphorus - 68

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +71.9%
Contains more Folate +533.3%
Contains more Vitamin K +145.5%
Contains more Vitamin E +280%
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +479.1%
Contains more Vitamin B6 +71.9%
Contains more Folate +533.3%
Contains more Vitamin K +145.5%
Contains more Vitamin E +280%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +22.6%
Contains more Water +78.5%
Contains more Protein +23.3%
Contains more Fats +5682.1%
Equal in Other - 1.71
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
Contains more Carbs +22.6%
Contains more Water +78.5%
Contains more Protein +23.3%
Contains more Fats +5682.1%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +4372.2%
Contains more Polyunsaturated fat +4163.2%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +4372.2%
Contains more Polyunsaturated fat +4163.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Macaroon Opinion
Net carbs 67.03g 56.12g Dates
Protein 2.45g 3.02g Macaroon
Fats 0.39g 22.55g Macaroon
Carbs 75.03g 61.22g Dates
Calories 282kcal 460kcal Macaroon
Fructose 19.56g Dates
Sugar 63.35g 45.16g Macaroon
Fiber 8g 5.1g Dates
Calcium 39mg 5mg Dates
Iron 1.02mg 0.82mg Dates
Magnesium 43mg 29mg Dates
Phosphorus 62mg 68mg Macaroon
Potassium 656mg 123mg Dates
Sodium 2mg 241mg Dates
Zinc 0.29mg 0.73mg Macaroon
Copper 0.206mg 0.269mg Macaroon
Manganese 0.262mg Dates
Selenium 3µg 6.8µg Macaroon
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.19mg Macaroon
Vitamin C 0.4mg 0mg Dates
Vitamin B1 0.052mg 0.02mg Dates
Vitamin B2 0.066mg 0.06mg Dates
Vitamin B3 1.274mg 0.22mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg 0.096mg Dates
Folate 19µg 3µg Dates
Vitamin K 2.7µg 1.1µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 20.099g Dates
Monounsaturated Fat 0.036g 1.61g Macaroon
Polyunsaturated fat 0.019g 0.81g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
4%
Macaroon
Minerals Daily Need Coverage Score
29%
Dates
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Macaroon
Macaroon is lower in Sugar (difference - 18.19g)
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 10)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 239mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 20.067g)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.