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  6. Graham cracker vs. Macaroon

Graham cracker vs. Macaroon — In-Depth Nutrition Comparison

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Important differences between graham cracker and macaroon

  • Graham cracker has more iron, vitamin B3, folate, vitamin B1, vitamin B2, phosphorus, and vitamin K; however, macaroon has more copper.
  • Macaroon's daily need coverage for saturated fat is 92% more.
  • Graham cracker has 30 times more folate than macaroon. Graham cracker has 91µg of folate, while macaroon has 3µg.
  • Macaroon is lower in sodium.
  • Graham cracker has a higher glycemic index than macaroon.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Cookies, coconut macaroon.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 MagnesiumMagnesium +37.9%
Contains more CalciumCalcium +1440%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +361%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +172.1%
Contains more ManganeseManganese +∞%
Contains more CopperCopper +58.2%
Contains less SodiumSodium -47.5%
~equal in Selenium ~6.8µg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +694.7%
Contains more Vitamin B1Vitamin B1 +1225%
Contains more Vitamin B2Vitamin B2 +428.3%
Contains more Vitamin B3Vitamin B3 +1917.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +2933.3%
Contains more CholineCholine +54.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Macaroon DV% diff.
Saturated fat 1.633g 20.099g 84%
Manganese 1.019mg 44%
Iron 3.78mg 0.82mg 37%
Polyunsaturated fat 5.388g 0.81g 31%
Vitamin B3 4.439mg 0.22mg 26%
Folate 91µg 3µg 22%
Vitamin B2 0.317mg 0.06mg 20%
Vitamin B1 0.265mg 0.02mg 20%
Starch 46.56g 19%
Fats 10.6g 22.55g 18%
Phosphorus 185mg 68mg 17%
Copper 0.17mg 0.269mg 11%
Vitamin K 14.3µg 1.1µg 11%
Sodium 459mg 241mg 9%
Vitamin E 1.51mg 0.19mg 9%
Vitamin B5 0.42mg 8%
Calcium 77mg 5mg 7%
Fiber 3.4g 5.1g 7%
Protein 6.69g 3.02g 7%
Carbs 77.66g 61.22g 5%
Vitamin B6 0.156mg 0.096mg 5%
Magnesium 40mg 29mg 3%
Monounsaturated fat 2.509g 1.61g 2%
Calories 430kcal 460kcal 2%
Zinc 0.96mg 0.73mg 2%
Fructose 0.99g 1%
Selenium 6.3µg 6.8µg 1%
Choline 5.9mg 9.1mg 1%
Potassium 170mg 123mg 1%
Net carbs 74.26g 56.12g N/A
Sugar 24.85g 45.16g N/A
Trans fat 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +121.5%
Contains more CarbsCarbs +26.9%
Contains more FatsFats +112.7%
Contains more WaterWater +239.2%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 -91.9%
Contains more Mono. FatMonounsaturated fat +55.8%
Contains more Poly. FatPolyunsaturated fat +565.2%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.