Macaroons vs. Almonds
Nutrition comparison of Macaroons and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macaroons
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macaroons and almonds:
- Both almonds and macaroons are high in calories and dietary fiber.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
USDA sources for nutritional information: Macaroons (Cookie, macaroon) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and macaroons are high in calories. Almond has 26% more calories than macaroon - almond has 579 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 almonds per calorie. Macaroons has a macronutrient ratio of 3:53:44 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macaroons | Almonds | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 53% | 14% |
| Fat | 44% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Macaroon is high in carbohydrates and almond has 65% less carbohydrates than macaroon - almond has 21.6g of total carbs per 100 grams and macaroon has 61.2g of carbohydrates.
dietary fiber
Both almonds and macaroons are high in dietary fiber. Almond has 145% more dietary fiber than macaroon - almond has 12.5g of dietary fiber per 100 grams and macaroon has 5.1g of dietary fiber.
sugar
Macaroon is high in sugar and almond has 90% less sugar than macaroon - almond has 4.4g of sugar per 100 grams and macaroon has 45.2g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 600% more protein than macaroon - almond has 21.2g of protein per 100 grams and macaroon has 3g of protein.
Fat
saturated fat
Macaroon is high in saturated fat and almond has 81% less saturated fat than macaroon - almond has 3.8g of saturated fat per 100 grams and macaroon has 20.1g of saturated fat.
trans fat
Both almonds and macaroons are low in trans fat - almond has 0.02g of trans fat per 100 grams and macaroon does not contain significant amounts.
Vitamins
Vitamin A
Almonds and macaroons contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and macaroon does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 133 times more Vitamin E than macaroon - almond has 25.6mg of Vitamin E per 100 grams and macaroon has 0.19mg of Vitamin E.
Vitamin K
Macaroons and almonds contain similar amounts of Vitamin K - macaroon has 1.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both macaroons and almonds contain significant amounts of Vitamin B6.
| Macaroons | Almonds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.205 MG |
| Riboflavin | 0.06 MG | 1.138 MG |
| Niacin | 0.22 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.096 MG | 0.137 MG |
| Folate | 3 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 52 times more calcium than macaroon - almond has 269mg of calcium per 100 grams and macaroon has 5mg of calcium.
iron
Almond is an excellent source of iron and it has 352% more iron than macaroon - almond has 3.7mg of iron per 100 grams and macaroon has 0.82mg of iron.
potassium
Almond is an excellent source of potassium and it has 496% more potassium than macaroon - almond has 733mg of potassium per 100 grams and macaroon has 123mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macaroon has more alpha linoleic acid (ALA) than almond per 100 grams.
| Macaroons | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.003 G |
| Total | 0.048 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than macaroon per 100 grams.
| Macaroons | Almonds | |
|---|---|---|
| linoleic acid | 0.762 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.762 G | 12.326 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 (%) |
Almonds 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 almonds or macaroons contain more calories in 100 grams?Both almonds and macaroons are high in calories. Almond has 30% more calories than macaroon - almond has 579 calories in 100g and macaroon has 460 calories.
Does almonds or macaroons have more carbohydrates?
By weight, macaroon is high in carbohydrates and almond has 70% fewer carbohydrates than macaroon - almond has 21.6g of carbs for 100g and macaroon has 61.2g of carbohydrates.
Does almonds or macaroons contain more calcium?
Almond is a rich source of calcium and it has 52 times more calcium than macaroon - almond has 269mg of calcium in 100 grams and macaroon has 5mg of calcium.
Does almonds or macaroons contain more iron?
Almond is an abundant source of iron and it has 350% more iron than macaroon - almond has 3.7mg of iron in 100 grams and macaroon has 0.82mg of iron.
Does almonds or macaroons contain more potassium?
Almond is a rich source of potassium and it has 500% more potassium than macaroon - almond has 733mg of potassium in 100 grams and macaroon has 123mg of potassium.