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Flax vs Macaroon - In-Depth Nutrition Comparison

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How are Flax and Macaroon different?

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Macaroon.
  • Daily need coverage for Vitamin B1 from Flax is 135% higher.
  • Flax contains 14 times more Magnesium than Macaroon. While Flax contains 392mg of Magnesium, Macaroon contains only 29mg.
  • Flax has less Saturated Fat.

Seeds, flaxseed and Cookies, coconut macaroon are the varieties used in this article.

Infographic

Flax vs Macaroon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Calcium +5000%
Contains more Iron +598.8%
Contains more Magnesium +1251.7%
Contains more Phosphorus +844.1%
Contains more Potassium +561%
Contains less Sodium -87.6%
Contains more Zinc +494.5%
Contains more Copper +353.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 31% 21% 30% 11% 32% 20% 90%
Contains more Calcium +5000%
Contains more Iron +598.8%
Contains more Magnesium +1251.7%
Contains more Phosphorus +844.1%
Contains more Potassium +561%
Contains less Sodium -87.6%
Contains more Zinc +494.5%
Contains more Copper +353.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
9
:
Contains more Vitamin E +63.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B3 +1300%
Contains more Vitamin B6 +392.7%
Contains more Folate +2800%
Contains more Vitamin K +290.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +63.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B2 +168.3%
Contains more Vitamin B3 +1300%
Contains more Vitamin B6 +392.7%
Contains more Folate +2800%
Contains more Vitamin K +290.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Macaroon
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Macaroon Opinion
Net carbs 1.58g 56.12g Macaroon
Protein 18.29g 3.02g Flax
Fats 42.16g 22.55g Flax
Carbs 28.88g 61.22g Macaroon
Calories 534kcal 460kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 45.16g Flax
Fiber 27.3g 5.1g Flax
Calcium 255mg 5mg Flax
Iron 5.73mg 0.82mg Flax
Magnesium 392mg 29mg Flax
Phosphorus 642mg 68mg Flax
Potassium 813mg 123mg Flax
Sodium 30mg 241mg Flax
Zinc 4.34mg 0.73mg Flax
Copper 1.22mg 0.269mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.19mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.02mg Flax
Vitamin B2 0.161mg 0.06mg Flax
Vitamin B3 3.08mg 0.22mg Flax
Vitamin B5 0.985mg mg Flax
Vitamin B6 0.473mg 0.096mg Flax
Folate 87µg 3µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.1µg Flax
Tryptophan 0.297mg mg Flax
Threonine 0.766mg mg Flax
Isoleucine 0.896mg mg Flax
Leucine 1.235mg mg Flax
Lysine 0.862mg mg Flax
Methionine 0.37mg mg Flax
Phenylalanine 0.957mg mg Flax
Valine 1.072mg mg Flax
Histidine 0.472mg mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 20.099g Flax
Monounsaturated Fat 7.527g 1.61g Flax
Polyunsaturated fat 28.73g 0.81g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
4
Macaroon
Mineral Summary Score
181
Flax
29
Macaroon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
18%
Macaroon
Carbohydrates
29%
Flax
61%
Macaroon
Fats
195%
Flax
104%
Macaroon

Comparison summary

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)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 43.61g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 16.436g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.