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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
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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
Walnut
8
:
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
91%
Walnut
18%
Macaroon
Carbohydrates
14%
Walnut
61%
Macaroon
Fats
301%
Walnut
104%
Macaroon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Macaroon
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Macaroon Opinion
Calories 654 460 Walnut
Protein 15.23 3.02 Walnut
Fats 65.21 22.55 Walnut
Vitamin C 1.3 0 Walnut
Carbs 13.71 61.22 Macaroon
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 0.82 Walnut
Calcium 98 5 Walnut
Potassium 441 123 Walnut
Magnesium 158 29 Walnut
Sugars 2.61 45.16 Walnut
Fiber 6.7 5.1 Walnut
Copper 1.586 0.269 Walnut
Zinc 3.09 0.73 Walnut
Starch 0.06 Walnut
Phosphorus 346 68 Walnut
Sodium 2 241 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 0.19 Walnut
Vitamin D 0 0
Vitamin B1 0.341 0.02 Walnut
Vitamin B2 0.15 0.06 Walnut
Vitamin B3 1.125 0.22 Walnut
Vitamin B5 0.57 Walnut
Vitamin B6 0.537 0.096 Walnut
Vitamin B12 0 0
Vitamin K 2.7 1.1 Walnut
Folate 98 3 Walnut
Trans Fat
Saturated Fat 6.126 20.099 Walnut
Monounsaturated Fat 8.933 1.61 Walnut
Polyunsaturated fat 47.174 0.81 Walnut
Tryptophan 0.17 Walnut
Threonine 0.596 Walnut
Isoleucine 0.625 Walnut
Leucine 1.17 Walnut
Lysine 0.424 Walnut
Methionine 0.236 Walnut
Phenylalanine 0.711 Walnut
Valine 0.753 Walnut
Histidine 0.391 Walnut
Fructose 0.09 Walnut

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 of 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.