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  6. Walnut vs. Macaroon

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
Walnut
9
:
1
Macaroon
Macaroon
Contains more Calcium +1860%
Contains more Iron +254.9%
Contains more Magnesium +444.8%
Contains more Phosphorus +408.8%
Contains more Potassium +258.5%
Contains less Sodium -99.2%
Contains more Zinc +323.3%
Contains more Copper +489.6%
Contains more Selenium +38.8%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +1860%
Contains more Iron +254.9%
Contains more Magnesium +444.8%
Contains more Phosphorus +408.8%
Contains more Potassium +258.5%
Contains less Sodium -99.2%
Contains more Zinc +323.3%
Contains more Copper +489.6%
Contains more Selenium +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
Walnut
10
:
0
Macaroon
Macaroon
Contains more Vitamin A +∞%
Contains more Vitamin E +268.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +411.4%
Contains more Vitamin B6 +459.4%
Contains more Folate +3166.7%
Contains more Vitamin K +145.5%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Macaroon
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 A +∞%
Contains more Vitamin E +268.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1605%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +411.4%
Contains more Vitamin B6 +459.4%
Contains more Folate +3166.7%
Contains more Vitamin K +145.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Macaroon
Macaroon
Contains more Protein +404.3%
Contains more Fats +189.2%
Contains more Carbs +346.5%
Contains more Water +182.6%
Equal in Other - 1.71
Walnut
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
Macaroon
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 Protein +404.3%
Contains more Fats +189.2%
Contains more Carbs +346.5%
Contains more Water +182.6%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Macaroon
Macaroon
Contains less Saturated Fat -69.5%
Contains more Monounsaturated Fat +454.8%
Contains more Polyunsaturated fat +5724%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -69.5%
Contains more Monounsaturated Fat +454.8%
Contains more Polyunsaturated 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
Net carbs 7.01g 56.12g Macaroon
Protein 15.23g 3.02g Walnut
Fats 65.21g 22.55g Walnut
Carbs 13.71g 61.22g Macaroon
Calories 654kcal 460kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 45.16g Walnut
Fiber 6.7g 5.1g Walnut
Calcium 98mg 5mg Walnut
Iron 2.91mg 0.82mg Walnut
Magnesium 158mg 29mg Walnut
Phosphorus 346mg 68mg Walnut
Potassium 441mg 123mg Walnut
Sodium 2mg 241mg Walnut
Zinc 3.09mg 0.73mg Walnut
Copper 1.586mg 0.269mg Walnut
Manganese 3.414mg Walnut
Selenium 4.9µg 6.8µg Macaroon
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.19mg Walnut
Vitamin C 1.3mg 0mg Walnut
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
Folate 98µg 3µg Walnut
Vitamin K 2.7µg 1.1µg 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
Saturated Fat 6.126g 20.099g Walnut
Monounsaturated Fat 8.933g 1.61g Walnut
Polyunsaturated fat 47.174g 0.81g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
4%
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.