Almond cookie vs Apple, raw
In short
For the same 100 calories you eat 19 g of almond cookie or 164 g of apple, raw. Most of those in apple, raw come from carbohydrate.
More in almond cookie: saturated fat, total fat, folate and thiamin (4.2×). More in apple, raw: fiber (14×), vitamin C, carbohydrates and riboflavin. Everything else is within 4% of a day's needs.
Calories, and where they come from
19.5 g · 1 g protein · 12.4 g carbs (4.2 g sugars) · 5.1 g fat
164 g · 0.28 g protein · 24.3 g carbs (19.8 g sugars) · 0.25 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Fiber1% vs 12%
0.25 g vs 3.4 g
- Vitamin C0% vs 8%
0 mg vs 7.5 mg
- Saturated fatlimit8% vs <1%
1.6 g vs 0.046 g
- Total fat7% vs <1%
5.1 g vs 0.25 g
- Folate6% vs 0%
24.1 µg vs 0 µg
- Thiamin (B1)6% vs 1%
0.069 mg vs 0.016 mg
- Carbohydrates5% vs 9%
12.4 g vs 24.3 g
- Riboflavin (B2)5% vs 9%
0.061 mg vs 0.11 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1 g · 0.28 g2%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit68.7 mg · 0 mg3%·0%
- Potassium17.1 mg · 170 mg<1%·4%
- Calcium2.5 mg · 8.2 mg<1%·1%
- Iron0.58 mg · 0.049 mg3%·<1%
- Magnesium2.7 mg · 8.2 mg1%·2%
- Phosphorus12.8 mg · 14.8 mg1%·1%
- Zinc0.095 mg · 0.033 mg1%·<1%
- Copper0.018 mg · 0.049 mg2%·5%
- Selenium1.2 µg · 0 µg2%·0%
- Vitamin A0 µg · 4.9 µg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.47 mg · 0.3 mg3%·2%
- Vitamin K2.1 µg · 3.6 µg2%·3%
- Niacin (B3)0.64 mg · 0.15 mg4%·1%
- Vitamin B60.014 mg · 0.049 mg1%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.18 mg · 5.6 mg<1%·1%
From USDA FoodData Central: Almond cookie (Survey (FNDDS) 2707900), Apple, raw (Survey (FNDDS) 2709215). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.