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  6. Dried fruit vs. Macaroon

Dried fruit vs. Macaroon — In-Depth Nutrition Comparison

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Differences between Dried fruit and Macaroon

  • Dried fruit has more Potassium, Vitamin E, Iron, Vitamin A, Vitamin B3, Fiber, and Copper, while Macaroon has more Selenium.
  • Macaroon's daily need coverage for Saturated Fat is 100% higher.
  • The amount of Sodium in Dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Cookies, coconut macaroon.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +844.7%
Contains more IronIron +224.4%
Contains more CopperCopper +27.5%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +87.2%
Contains more SeleniumSelenium +209.1%
~equal in Magnesium ~29mg
~equal in Phosphorus ~68mg

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2178.9%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +1076.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +49%
Contains more Vitamin KVitamin K +181.8%
Contains more FolateFolate +233.3%
Contains more CholineCholine +52.7%
Contains more Vitamin B1Vitamin B1 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +12.3%
Contains more WaterWater +168.6%
Contains more OtherOther +50.3%
Contains more FatsFats +4321.6%
~equal in Carbs ~61.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated Fat -99.9%
Contains more Mono. FatMonounsaturated Fat +2075.7%
Contains more Poly. FatPolyunsaturated fat +994.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Macaroon
Lower in Sugar ok
Lower in price 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Macaroon Opinion
Calories 241kcal 460kcal Macaroon
Protein 3.39g 3.02g Dried fruit
Fats 0.51g 22.55g Macaroon
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 56.12g Macaroon
Carbs 62.64g 61.22g Dried fruit
Magnesium 32mg 29mg Dried fruit
Calcium 55mg 5mg Dried fruit
Potassium 1162mg 123mg Dried fruit
Iron 2.66mg 0.82mg Dried fruit
Sugar 53.44g 45.16g Macaroon
Fiber 7.3g 5.1g Dried fruit
Copper 0.343mg 0.269mg Dried fruit
Zinc 0.39mg 0.73mg Macaroon
Starch 0.35g Dried fruit
Phosphorus 71mg 68mg Dried fruit
Sodium 10mg 241mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.19mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 6.8µg Macaroon
Vitamin B1 0.015mg 0.02mg Macaroon
Vitamin B2 0.074mg 0.06mg Dried fruit
Vitamin B3 2.589mg 0.22mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.096mg Dried fruit
Vitamin K 3.1µg 1.1µg Dried fruit
Folate 10µg 3µg Dried fruit
Choline 13.9mg 9.1mg Dried fruit
Saturated Fat 0.017g 20.099g Dried fruit
Monounsaturated Fat 0.074g 1.61g Macaroon
Polyunsaturated fat 0.074g 0.81g Macaroon
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Macaroon
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
36%
Dried fruit
5%
Macaroon
Minerals Daily Need Coverage Score
44%
Dried fruit
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Macaroon
Macaroon is lower in Sugar (difference - 8.28g)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 20.082g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.