Macaroons vs. Cashews
Nutrition comparison of Macaroons and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macaroons
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macaroons and cashews:
- Both cashews and macaroons are high in calories, carbohydrates, dietary fiber and saturated fat.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than macaroon.
- Cashew is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Macaroons (Cookie, macaroon) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and macaroons are high in calories. Cashew has 20% more calories than macaroon - cashew has 553 calories per 100 grams and macaroon has 460 calories.
For macronutrient ratios, macaroons is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Macaroons has a macronutrient ratio of 3:53:44 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macaroons | Cashews | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 53% | 21% |
| Fat | 44% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and macaroons are high in carbohydrates. Macaroon has 103% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and macaroon has 61.2g of carbohydrates.
dietary fiber
Both cashews and macaroons are high in dietary fiber. Macaroon has 55% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and macaroon has 5.1g of dietary fiber.
sugar
Macaroon is high in sugar and cashew has 87% less sugar than macaroon - cashew has 5.9g of sugar per 100 grams and macaroon has 45.2g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 503% more protein than macaroon - cashew has 18.2g of protein per 100 grams and macaroon has 3g of protein.
Fat
saturated fat
Both cashews and macaroons are high in saturated fat. Macaroon has 158% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and macaroon has 20.1g of saturated fat.
Vitamins
Vitamin C
Cashews and macaroons contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and macaroon does not contain significant amounts.
Vitamin E
Cashews and macaroons contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and macaroon has 0.19mg of Vitamin E.
Vitamin K
Cashew has 30 times more Vitamin K than macaroon - cashew has 34.1ug of Vitamin K per 100 grams and macaroon has 1.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both macaroons and cashews contain significant amounts of riboflavin.
| Macaroons | Cashews | |
|---|---|---|
| Thiamin | 0.02 MG | 0.423 MG |
| Riboflavin | 0.06 MG | 0.058 MG |
| Niacin | 0.22 MG | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | 0.096 MG | 0.417 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than macaroon - cashew has 37mg of calcium per 100 grams and macaroon has 5mg of calcium.
iron
Cashew is an excellent source of iron and it has 715% more iron than macaroon - cashew has 6.7mg of iron per 100 grams and macaroon has 0.82mg of iron.
potassium
Cashew is an excellent source of potassium and it has 437% more potassium than macaroon - cashew has 660mg of potassium per 100 grams and macaroon has 123mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both macaroons and cashews contain significant amounts of alpha linoleic acid (ALA).
| Macaroons | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.062 G |
| Total | 0.048 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than macaroon per 100 grams.
| Macaroons | Cashews | |
|---|---|---|
| linoleic acid | 0.762 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.762 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Macaroons g
()
|
Daily Values (%) |
Cashews g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or macaroons contain more calories in 100 grams?Both cashews and macaroons are high in calories. Cashew has 20% more calories than macaroon - cashew has 553 calories in 100g and macaroon has 460 calories.
Does cashews or macaroons have more carbohydrates?
By weight, both cashews and macaroons are high in carbohydrates. macaroon has 100% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and macaroon has 61.2g of carbohydrates.
Does cashews or macaroons contain more iron?
Cashew is an abundant source of iron and it has 720% more iron than macaroon - cashew has 6.7mg of iron in 100 grams and macaroon has 0.82mg of iron.
Does cashews or macaroons contain more potassium?
Cashew is a rich source of potassium and it has 440% more potassium than macaroon - cashew has 660mg of potassium in 100 grams and macaroon has 123mg of potassium.