Coconut vs. Macaroon — In-Depth Nutrition Comparison
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Summary of differences between coconut and macaroon
- Coconut has more iron, copper, fats, fiber, potassium, phosphorus, and selenium; however, macaroon is higher in carbs.
- Coconut covers your daily need for saturated fat 48% more than macaroon.
- Coconut has 3 times more iron than macaroon. While coconut has 2.43mg of iron, macaroon has only 0.82mg.
- Macaroon has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Cookies, coconut macaroon.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +180% |
| Contains more PotassiumPotassium | +189.4% |
| Contains more IronIron | +196.3% |
| Contains more CopperCopper | +61.7% |
| Contains more ZincZinc | +50.7% |
| Contains more PhosphorusPhosphorus | +66.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +48.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +230% |
| Contains more Vitamin B3Vitamin B3 | +145.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +766.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +77.8% |
| Contains more Vitamin KVitamin K | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.5mg | 65% | |
| Saturated fat | 29.698g | 20.099g | 44% |
| Iron | 2.43mg | 0.82mg | 20% |
| Copper | 0.435mg | 0.269mg | 18% |
| Fats | 33.49g | 22.55g | 17% |
| Fiber | 9g | 5.1g | 16% |
| Carbs | 15.23g | 61.22g | 15% |
| Sodium | 20mg | 241mg | 10% |
| Potassium | 356mg | 123mg | 7% |
| Phosphorus | 113mg | 68mg | 6% |
| Selenium | 10.1µg | 6.8µg | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Folate | 26µg | 3µg | 6% |
| Calories | 354kcal | 460kcal | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B1 | 0.066mg | 0.02mg | 4% |
| Zinc | 1.1mg | 0.73mg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Vitamin B6 | 0.054mg | 0.096mg | 3% |
| Polyunsaturated fat | 0.366g | 0.81g | 3% |
| Vitamin B3 | 0.54mg | 0.22mg | 2% |
| Protein | 3.33g | 3.02g | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Calcium | 14mg | 5mg | 1% |
| Vitamin K | 0.2µg | 1.1µg | 1% |
| Choline | 12.1mg | 9.1mg | 1% |
| Weight per 100 calories | 28g | 22g | N/A |
| Unsaturated / Saturated Fat ratio | 0.06 | 0.12 | N/A |
| Net carbs | 6.23g | 56.12g | N/A |
| Sugar | 6.23g | 45.16g | N/A |
| Vitamin E | 0.24mg | 0.19mg | 0% |
| Monounsaturated fat | 1.425g | 1.61g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.5% |
| Contains more WaterWater | +308.6% |
| Contains more CarbsCarbs | +302% |
~equal in
Protein
~3.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.3% |
| Contains more Mono. FatMonounsaturated fat | +13% |
| Contains more Poly. FatPolyunsaturated fat | +121.3% |
