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  6. Macaroon vs. Flax seeds

Macaroon vs. Flax seeds — In-Depth Nutrition Comparison

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How are macaroon and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, iron, protein, selenium, and zinc than macaroon.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Macaroon contains 5 times more saturated fat than flax seeds. While macaroon contains 20.099g of saturated fat, flax seeds contain only 3.663g.

Cookies, coconut macaroon and Seeds, flaxseed are the varieties used in this article.

Infographic

Macaroon vs Flax seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +561%
Contains more IronIron +598.8%
Contains more CopperCopper +353.5%
Contains more ZincZinc +494.5%
Contains more PhosphorusPhosphorus +844.1%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +273.5%

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.
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%
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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +63.2%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +392.7%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Flax seeds DV% diff.
Polyunsaturated fat 0.81g 28.73g 186%
Vitamin B1 0.02mg 1.644mg 135%
Manganese 2.482mg 108%
Copper 0.269mg 1.22mg 106%
Fiber 5.1g 27.3g 89%
Magnesium 29mg 392mg 86%
Phosphorus 68mg 642mg 82%
Saturated fat 20.099g 3.663g 75%
Iron 0.82mg 5.73mg 61%
Selenium 6.8µg 25.4µg 34%
Zinc 0.73mg 4.34mg 33%
Protein 3.02g 18.29g 31%
Fats 22.55g 42.16g 30%
Vitamin B6 0.096mg 0.473mg 29%
Calcium 5mg 255mg 25%
Folate 3µg 87µg 21%
Potassium 123mg 813mg 20%
Vitamin B5 0.985mg 20%
Vitamin B3 0.22mg 3.08mg 18%
Monounsaturated fat 1.61g 7.527g 15%
Choline 9.1mg 78.7mg 13%
Carbs 61.22g 28.88g 11%
Sodium 241mg 30mg 9%
Vitamin B2 0.06mg 0.161mg 8%
Calories 460kcal 534kcal 4%
Vitamin K 1.1µg 4.3µg 3%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.19mg 0.31mg 1%
Protein per 100 calories 0.66g 3.4g N/A
Calories per 10 g protein 1523kcal 292kcal N/A
Weight per 100 calories 22g 19g N/A
Unsaturated / Saturated Fat ratio 0.12 9.9 N/A
Net carbs 56.12g 1.58g N/A
Sugar 45.16g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +112%
Contains more WaterWater +65.2%
Contains more ProteinProtein +505.6%
Contains more FatsFats +87%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +367.5%
Contains more Poly. FatPolyunsaturated fat +3446.9%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.