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  6. Macaroon vs. Dates

Macaroon vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between macaroon and dates?

  • Macaroon is richer in copper and selenium, while dates are higher in potassium, fiber, vitamin B3, and vitamin B6.
  • Macaroon's daily need coverage for saturated fat is 100% higher.
  • Dates have 121 times less sodium than macaroon. Macaroon has 241mg of sodium, while dates have 2mg.
  • Dates are lower in saturated fat.

We used Cookies, coconut macaroon and Dates, deglet noor types in this comparison.

Infographic

Macaroon vs Dates 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Dates
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CopperCopper +30.6%
Contains more ZincZinc +151.7%
Contains more SeleniumSelenium +126.7%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +433.3%
Contains more IronIron +24.4%
Contains less SodiumSodium -99.2%
~equal in Phosphorus ~62mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3%
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +479.1%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Dates DV% diff.
Saturated fat 20.099g 0.032g 91%
Fats 22.55g 0.39g 34%
Fructose 19.56g 24%
Potassium 123mg 656mg 16%
Fiber 5.1g 8g 12%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Sodium 241mg 2mg 10%
Calories 460kcal 282kcal 9%
Copper 0.269mg 0.206mg 7%
Selenium 6.8µg 3µg 7%
Vitamin B3 0.22mg 1.274mg 7%
Carbs 61.22g 75.03g 5%
Vitamin B6 0.096mg 0.165mg 5%
Polyunsaturated fat 0.81g 0.019g 5%
Zinc 0.73mg 0.29mg 4%
Folate 3µg 19µg 4%
Monounsaturated fat 1.61g 0.036g 4%
Magnesium 29mg 43mg 3%
Calcium 5mg 39mg 3%
Iron 0.82mg 1.02mg 3%
Vitamin B1 0.02mg 0.052mg 3%
Protein 3.02g 2.45g 1%
Phosphorus 68mg 62mg 1%
Vitamin E 0.19mg 0.05mg 1%
Vitamin K 1.1µg 2.7µg 1%
Choline 9.1mg 6.3mg 1%
Weight per 100 calories 22g 35g N/A
Unsaturated / Saturated Fat ratio 0.12 1.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 56.12g 67.03g N/A
Sugar 45.16g 63.35g N/A
Vitamin B2 0.06mg 0.066mg 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +23.3%
Contains more FatsFats +5682.1%
Contains more CarbsCarbs +22.6%
Contains more WaterWater +78.5%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +4372.2%
Contains more Poly. FatPolyunsaturated fat +4163.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.