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Vegetable vs. Macaroon — In-Depth Nutrition Comparison

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Summary of differences between vegetable and macaroon

  • Vegetable has more vitamin A and vitamin K; however, macaroon is higher in copper and selenium.
  • Macaroon covers your daily need for saturated fat, 100% more than vegetable.
  • Vegetable has less sodium.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cookies, coconut macaroon.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +400%
Contains more PotassiumPotassium +37.4%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31.8%
Contains more CopperCopper +224.1%
Contains more ZincZinc +49%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +2166.7%
~equal in Iron ~0.82mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +100%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +286.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +533.3%
Contains more CholineCholine +164.8%
Contains more Vitamin B6Vitamin B6 +29.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +623.7%
Contains more FatsFats +14933.3%
Contains more CarbsCarbs +367.7%
Contains more OtherOther +155.2%
~equal in Protein ~3.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -99.8%
Contains more Mono. FatMonounsaturated fat +16000%
Contains more Poly. FatPolyunsaturated fat +1025%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Macaroon DV% diff.
Saturated fat 0.031g 20.099g 91%
Fats 0.15g 22.55g 34%
Vitamin A 214µg 0µg 24%
Copper 0.083mg 0.269mg 21%
Calories 65kcal 460kcal 20%
Vitamin K 23.5µg 1.1µg 19%
Carbs 13.09g 61.22g 16%
Manganese 0.379mg 16%
Selenium 0.3µg 6.8µg 12%
Sodium 35mg 241mg 9%
Polyunsaturated fat 0.072g 0.81g 5%
Vitamin B2 0.12mg 0.06mg 5%
Monounsaturated fat 0.01g 1.61g 4%
Folate 19µg 3µg 4%
Vitamin B3 0.851mg 0.22mg 4%
Vitamin B1 0.071mg 0.02mg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin B5 0.151mg 3%
Fiber 4.4g 5.1g 3%
Choline 24.1mg 9.1mg 3%
Phosphorus 51mg 68mg 2%
Calcium 25mg 5mg 2%
Vitamin B6 0.074mg 0.096mg 2%
Magnesium 22mg 29mg 2%
Zinc 0.49mg 0.73mg 2%
Potassium 169mg 123mg 1%
Vitamin E 0.38mg 0.19mg 1%
Protein 2.86g 3.02g 0%
Net carbs 8.69g 56.12g N/A
Iron 0.82mg 0.82mg 0%
Sugar 3.12g 45.16g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
20%
Vegetable
5%
Macaroon
Minerals Daily Need Coverage Score
19%
Vegetable
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 42.04g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 206mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 20.068g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 34)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.5)
Which food is richer in minerals?
Macaroon
Macaroon is relatively richer in minerals
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.