Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Macaroon — In-Depth Nutrition Comparison

Compare

The main differences between Walnut and Macaroon

  • Walnut is richer than Macaroon in Copper, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Iron, Folate, and Zinc.
  • Daily need coverage for Copper from Walnut is 146% higher.
  • Walnut contains 33 times more Folate than Macaroon. Walnut contains 98µg of Folate, while Macaroon contains 3µg.
  • Walnut contains less Saturated Fat.

Food types used in this article are Nuts, walnuts, english and Cookies, coconut macaroon.

Infographic

Walnut 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +444.8%
Contains more CalciumCalcium +1860%
Contains more PotassiumPotassium +258.5%
Contains more IronIron +254.9%
Contains more CopperCopper +489.6%
Contains more ZincZinc +323.3%
Contains more PhosphorusPhosphorus +408.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +38.8%

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.
Walnut
11
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +268.4%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +459.4%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +3166.7%
Contains more CholineCholine +330.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +404.3%
Contains more FatsFats +189.2%
Contains more CarbsCarbs +346.5%
Contains more WaterWater +182.6%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
3
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 -69.5%
Contains more Mono. FatMonounsaturated Fat +454.8%
Contains more Poly. FatPolyunsaturated fat +5724%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Macaroon Opinion
Calories 654kcal 460kcal Walnut
Protein 15.23g 3.02g Walnut
Fats 65.21g 22.55g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 56.12g Macaroon
Carbs 13.71g 61.22g Macaroon
Magnesium 158mg 29mg Walnut
Calcium 98mg 5mg Walnut
Potassium 441mg 123mg Walnut
Iron 2.91mg 0.82mg Walnut
Sugar 2.61g 45.16g Walnut
Fiber 6.7g 5.1g Walnut
Copper 1.586mg 0.269mg Walnut
Zinc 3.09mg 0.73mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 68mg Walnut
Sodium 2mg 241mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A 1µg 0µg Walnut
Vitamin E 0.7mg 0.19mg Walnut
Manganese 3.414mg Walnut
Selenium 4.9µg 6.8µg Macaroon
Vitamin B1 0.341mg 0.02mg Walnut
Vitamin B2 0.15mg 0.06mg Walnut
Vitamin B3 1.125mg 0.22mg Walnut
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 0.096mg Walnut
Vitamin K 2.7µg 1.1µg Walnut
Folate 98µg 3µg Walnut
Choline 39.2mg 9.1mg Walnut
Saturated Fat 6.126g 20.099g Walnut
Monounsaturated Fat 8.933g 1.61g Walnut
Polyunsaturated fat 47.174g 0.81g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
5%
Macaroon
Minerals Daily Need Coverage Score
152%
Walnut
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 42.55g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 239mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 13.973g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.