Macaroons vs. Kale
Nutrition comparison of Macaroons and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macaroons
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macaroons and kale:
- Both kale and macaroons are high in dietary fiber.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Macaroons (Cookie, macaroon) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macaroon is high in calories and kale has 92% less calories than macaroon - kale has 35 calories per 100 grams and macaroon has 460 calories.
For macronutrient ratios, macaroons is much lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Macaroons has a macronutrient ratio of 3:53:44 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macaroons | Kale | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 53% | 41% |
| Fat | 44% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Macaroon is high in carbohydrates and kale has 93% less carbohydrates than macaroon - kale has 4.4g of total carbs per 100 grams and macaroon has 61.2g of carbohydrates.
dietary fiber
Both kale and macaroons are high in dietary fiber. Macaroon has 24% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and macaroon has 5.1g of dietary fiber.
sugar
Macaroon is high in sugar and kale has 98% less sugar than macaroon - kale has 0.99g of sugar per 100 grams and macaroon has 45.2g of sugar.
Protein
protein
Kale and macaroons contain similar amounts of protein - kale has 2.9g of protein per 100 grams and macaroon has 3g of protein.
Fat
saturated fat
Macaroon is high in saturated fat and kale has 99% less saturated fat than macaroon - kale has 0.18g of saturated fat per 100 grams and macaroon has 20.1g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than macaroon - kale has 93.4mg of Vitamin C per 100 grams and macaroon does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than macaroon - kale has 241ug of Vitamin A per 100 grams and macaroon does not contain significant amounts.
Vitamin E
Kale and macaroons contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and macaroon has 0.19mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 353 times more Vitamin K than macaroon - kale has 389.6ug of Vitamin K per 100 grams and macaroon has 1.1ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both macaroons and kale contain significant amounts of Vitamin B6.
| Macaroons | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.06 MG | 0.347 MG |
| Niacin | 0.22 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.096 MG | 0.147 MG |
| Folate | 3 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 49 times more calcium than macaroon - kale has 254mg of calcium per 100 grams and macaroon has 5mg of calcium.
iron
Kale has 95% more iron than macaroon - kale has 1.6mg of iron per 100 grams and macaroon has 0.82mg of iron.
potassium
Kale is an excellent source of potassium and it has 183% more potassium than macaroon - kale has 348mg of potassium per 100 grams and macaroon has 123mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than macaroon per 100 grams.
| Macaroons | Kale | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.378 G |
| Total | 0.048 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, macaroon has more linoleic acid than kale per 100 grams.
| Macaroons | Kale | |
|---|---|---|
| linoleic acid | 0.762 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.762 G | 0.294 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 (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 kale or macaroons contain more calories in 100 grams?Macaroon is high in calories and kale has 90% less calories than macaroon - kale has 35 calories in 100g and macaroon has 460 calories.
Does kale or macaroons have more carbohydrates?
By weight, macaroon is high in carbohydrates and kale has 90% fewer carbohydrates than macaroon - kale has 4.4g of carbs for 100g and macaroon has 61.2g of carbohydrates.
Does kale or macaroons contain more calcium?
Kale is a rich source of calcium and it has 49 times more calcium than macaroon - kale has 254mg of calcium in 100 grams and macaroon has 5mg of calcium.
Does kale or macaroons contain more potassium?
Kale is a rich source of potassium and it has 180% more potassium than macaroon - kale has 348mg of potassium in 100 grams and macaroon has 123mg of potassium.