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Olive vs. Macaroon — In-Depth Nutrition Comparison

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Important differences between olive and macaroon

  • Olive has more iron, vitamin E, calcium, and vitamin A; however, macaroon has more selenium, phosphorus, fiber, and vitamin B6.
  • Macaroon's daily need coverage for saturated fat is 93% more.
  • Macaroon is lower in sodium.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Cookies, coconut macaroon.

Infographic

Olive 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.
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +1660%
Contains more IronIron +302.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +625%
Contains more PotassiumPotassium +1437.5%
Contains more ZincZinc +231.8%
Contains more PhosphorusPhosphorus +2166.7%
Contains less SodiumSodium -67.2%
Contains more SeleniumSelenium +655.6%
~equal in Copper ~0.269mg

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.
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 +768.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +27.3%
Contains more CholineCholine +13.2%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +494.6%
Contains more Vitamin B6Vitamin B6 +966.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 WaterWater +595.6%
Contains more OtherOther +30.4%
Contains more ProteinProtein +259.5%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +878%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -93%
Contains more Mono. FatMonounsaturated fat +389.9%
Contains more Poly. FatPolyunsaturated fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Macaroon DV% diff.
Saturated fat 1.415g 20.099g 85%
Iron 3.3mg 0.82mg 31%
Sodium 735mg 241mg 21%
Fats 10.68g 22.55g 18%
Carbs 6.26g 61.22g 18%
Calories 115kcal 460kcal 17%
Monounsaturated fat 7.888g 1.61g 16%
Selenium 0.9µg 6.8µg 11%
Vitamin E 1.65mg 0.19mg 10%
Phosphorus 3mg 68mg 9%
Calcium 88mg 5mg 8%
Fiber 3.2g 5.1g 8%
Vitamin B6 0.009mg 0.096mg 7%
Magnesium 4mg 29mg 6%
Zinc 0.22mg 0.73mg 5%
Vitamin B2 0mg 0.06mg 5%
Protein 0.84g 3.02g 4%
Potassium 8mg 123mg 3%
Copper 0.251mg 0.269mg 2%
Vitamin A 20µg 0µg 2%
Folate 0µg 3µg 1%
Polyunsaturated fat 0.911g 0.81g 1%
Manganese 0.02mg 1%
Vitamin B3 0.037mg 0.22mg 1%
Vitamin B1 0.003mg 0.02mg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 56.12g N/A
Sugar 0g 45.16g N/A
Vitamin B5 0.015mg 0%
Vitamin K 1.4µg 1.1µg 0%
Choline 10.3mg 9.1mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
4%
Olive
5%
Macaroon
Minerals Daily Need Coverage Score
35%
Olive
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 45.16g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 18.684g)
Which food contains less Sodium?
Macaroon
Macaroon contains less Sodium (difference - 494mg)
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 32)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $3.5)
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.
Which food is richer in vitamins?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.