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  6. Dates vs. Macaroon

Dates vs. Macaroon — In-Depth Nutrition Comparison

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What are the main differences between dates and macaroon?

  • Dates are richer in potassium, fiber, vitamin B3, and vitamin B6, while macaroon is higher in copper and selenium.
  • Macaroon's daily need coverage for saturated fat is 100% higher.
  • Macaroon has 6 times less folate than dates. Dates have 19µg of folate, while macaroon has 3µg.
  • Dates are lower in sodium.

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

Infographic

Dates 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.
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%
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%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +433.3%
Contains more IronIron +24.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more CopperCopper +30.6%
Contains more ZincZinc +151.7%
Contains more SeleniumSelenium +126.7%
~equal in Phosphorus ~68mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +479.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +533.3%
Contains more Vitamin EVitamin E +280%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Macaroon DV% diff.
Saturated fat 0.032g 20.099g 91%
Fats 0.39g 22.55g 34%
Fructose 19.56g 24%
Potassium 656mg 123mg 16%
Fiber 8g 5.1g 12%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Sodium 2mg 241mg 10%
Calories 282kcal 460kcal 9%
Copper 0.206mg 0.269mg 7%
Selenium 3µg 6.8µg 7%
Vitamin B3 1.274mg 0.22mg 7%
Carbs 75.03g 61.22g 5%
Vitamin B6 0.165mg 0.096mg 5%
Polyunsaturated fat 0.019g 0.81g 5%
Zinc 0.29mg 0.73mg 4%
Folate 19µg 3µg 4%
Monounsaturated fat 0.036g 1.61g 4%
Magnesium 43mg 29mg 3%
Calcium 39mg 5mg 3%
Iron 1.02mg 0.82mg 3%
Vitamin B1 0.052mg 0.02mg 3%
Protein 2.45g 3.02g 1%
Phosphorus 62mg 68mg 1%
Vitamin E 0.05mg 0.19mg 1%
Vitamin K 2.7µg 1.1µg 1%
Choline 6.3mg 9.1mg 1%
Weight per 100 calories 35g 22g N/A
Unsaturated / Saturated Fat ratio 1.7 0.12 N/A
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 56.12g N/A
Sugar 63.35g 45.16g N/A
Vitamin B2 0.066mg 0.06mg 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
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
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 CarbsCarbs +22.6%
Contains more WaterWater +78.5%
Contains more ProteinProtein +23.3%
Contains more FatsFats +5682.1%
~equal in Other ~1.71g

Fat Type Comparison

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

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