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Walnut vs Macaroon - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +254.9%
Contains more Calcium +1860%
Contains more Potassium +258.5%
Contains more Magnesium +444.8%
Contains more Copper +489.6%
Contains more Zinc +323.3%
Contains more Phosphorus +408.8%
Contains less Sodium -99.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 2% 11% 21% 90% 20% 30% 32%
Contains more Iron +254.9%
Contains more Calcium +1860%
Contains more Potassium +258.5%
Contains more Magnesium +444.8%
Contains more Copper +489.6%
Contains more Zinc +323.3%
Contains more Phosphorus +408.8%
Contains less Sodium -99.2%

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
Walnut
10
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +268.4%
Contains more Vitamin B1 +1605%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +411.4%
Contains more Vitamin B6 +459.4%
Contains more Vitamin K +145.5%
Contains more Folate +3166.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 5% 14% 5% 0% 23% 0% 3% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +268.4%
Contains more Vitamin B1 +1605%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +411.4%
Contains more Vitamin B6 +459.4%
Contains more Vitamin K +145.5%
Contains more Folate +3166.7%

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.
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
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.91mg 0.82mg Walnut
Calcium 98mg 5mg Walnut
Potassium 441mg 123mg Walnut
Magnesium 158mg 29mg 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 g Walnut
Phosphorus 346mg 68mg Walnut
Sodium 2mg 241mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin E 0.7mg 0.19mg Walnut
Vitamin D 0µg 0µg
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 mg Walnut
Vitamin B6 0.537mg 0.096mg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 1.1µg Walnut
Folate 98µg 3µg Walnut
Trans Fat g g
Saturated Fat 6.126g 20.099g Walnut
Monounsaturated Fat 8.933g 1.61g Walnut
Polyunsaturated fat 47.174g 0.81g Walnut
Tryptophan 0.17mg mg Walnut
Threonine 0.596mg mg Walnut
Isoleucine 0.625mg mg Walnut
Leucine 1.17mg mg Walnut
Lysine 0.424mg mg Walnut
Methionine 0.236mg mg Walnut
Phenylalanine 0.711mg mg Walnut
Valine 0.753mg mg Walnut
Histidine 0.391mg mg Walnut
Fructose 0.09g g 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

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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
33
Walnut
4
Macaroon
Mineral Summary Score
131
Walnut
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
91%
Walnut
18%
Macaroon
Carbohydrates
14%
Walnut
61%
Macaroon
Fats
301%
Walnut
104%
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

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. 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.