Macaroons vs. Coconut
Nutrition comparison of Macaroons and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macaroons
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macaroons and coconut:
- Both coconut and macaroons are high in calories, dietary fiber and saturated fat.
- Coconut has more thiamin, pantothenic acid and folate, however, macaroon contains more riboflavin.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
USDA sources for nutritional information: Macaroons (Cookie, macaroon) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and macaroons are high in calories. Macaroon has 30% more calories than coconut - coconut has 354 calories per 100 grams and macaroon has 460 calories.
For macronutrient ratios, macaroons is much heavier in carbs, much lighter in fat and similar to coconut for protein. Macaroons has a macronutrient ratio of 3:53:44 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macaroons | Coconut | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 53% | 16% |
| Fat | 44% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Macaroon is high in carbohydrates and coconut has 75% less carbohydrates than macaroon - coconut has 15.2g of total carbs per 100 grams and macaroon has 61.2g of carbohydrates.
dietary fiber
Both coconut and macaroons are high in dietary fiber. Coconut has 76% more dietary fiber than macaroon - coconut has 9g of dietary fiber per 100 grams and macaroon has 5.1g of dietary fiber.
sugar
Macaroon is high in sugar and coconut has 86% less sugar than macaroon - coconut has 6.2g of sugar per 100 grams and macaroon has 45.2g of sugar.
Protein
protein
Coconut and macaroons contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and macaroon has 3g of protein.
Fat
saturated fat
Both coconut and macaroons are high in saturated fat. Coconut has 48% more saturated fat than macaroon - coconut has 29.7g of saturated fat per 100 grams and macaroon has 20.1g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than macaroon - coconut has 3.3mg of Vitamin C per 100 grams and macaroon does not contain significant amounts.
Vitamin E
Coconut and macaroons contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and macaroon has 0.19mg of Vitamin E.
Vitamin K
Coconut and macaroons contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and macaroon has 1.1ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, pantothenic acid and folate, however, macaroon contains more riboflavin. Both macaroons and coconut contain significant amounts of niacin and Vitamin B6.
| Macaroons | Coconut | |
|---|---|---|
| Thiamin | 0.02 MG | 0.066 MG |
| Riboflavin | 0.06 MG | 0.02 MG |
| Niacin | 0.22 MG | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | 0.096 MG | 0.054 MG |
| Folate | 3 UG | 26 UG |
Minerals
calcium
Coconut has 180% more calcium than macaroon - coconut has 14mg of calcium per 100 grams and macaroon has 5mg of calcium.
iron
Coconut is a great source of iron and it has 196% more iron than macaroon - coconut has 2.4mg of iron per 100 grams and macaroon has 0.82mg of iron.
potassium
Coconut is an excellent source of potassium and it has 189% more potassium than macaroon - coconut has 356mg of potassium per 100 grams and macaroon has 123mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, macaroon has more linoleic acid than coconut per 100 grams.
| Macaroons | Coconut | |
|---|---|---|
| linoleic acid | 0.762 G | 0.366 G |
| Total | 0.762 G | 0.366 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Macaroons or Coconut .
Macaroons g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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| UG % |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or macaroons contain more calories in 100 grams?Both coconut and macaroons are high in calories. Macaroon has 30% more calories than coconut - coconut has 354 calories in 100g and macaroon has 460 calories.
Does coconut or macaroons have more carbohydrates?
By weight, macaroon is high in carbohydrates and coconut has 80% fewer carbohydrates than macaroon - coconut has 15.2g of carbs for 100g and macaroon has 61.2g of carbohydrates.
Does coconut or macaroons contain more potassium?
Coconut is a rich source of potassium and it has 190% more potassium than macaroon - coconut has 356mg of potassium in 100 grams and macaroon has 123mg of potassium.