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.
Detailed nutritional comparison of macaroons and coconut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Macaroons (Cookie, macaroon) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Macaroons src
Image of Coconut src

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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Macaroons (Cookie, macaroon) and Coconut (Nuts, coconut meat, raw) .

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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.

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