Almond cookie vs Apple, raw
In short
One serving each: 154 calories in almond cookie (1 medium, 30 g), 122 calories in apple, raw (1 medium, 200 g). Most of those in apple, raw come from carbohydrate.
More in almond cookie: saturated fat, total fat, folate, thiamin (5.3×) and 3 more. More in apple, raw: fiber (11×) and vitamin C. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 medium (30 g) · 1.6 g protein · 19.1 g carbs (6.5 g sugars) · 7.9 g fat
1 medium (200 g) · 0.34 g protein · 29.6 g carbs (24.2 g sugars) · 0.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Fiber0.39 g · 4.2 g1%15%
- Saturated fatlimit2.4 g · 0.056 g12%<1%
- Vitamin C0 mg · 9.2 mg0%10%
- Total fat7.9 g · 0.3 g10%<1%
- Folate37.2 µg · 0 µg9%0%
- Thiamin (B1)0.11 mg · 0.02 mg9%2%
- Niacin (B3)0.98 mg · 0.18 mg6%1%
- Iron0.89 mg · 0.06 mg5%<1%
- Sodiumlimit106 mg · 0 mg5%0%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.6 g · 0.34 g3%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.1 g · 29.6 g7%·11%
- Potassium26.4 mg · 208 mg1%·4%
- Calcium3.9 mg · 10 mg<1%·1%
- Magnesium4.2 mg · 10 mg1%·2%
- Phosphorus19.8 mg · 18 mg2%·1%
- Zinc0.15 mg · 0.04 mg1%·<1%
- Copper0.027 mg · 0.06 mg3%·7%
- Selenium1.9 µg · 0 µg3%·0%
- Vitamin A0 µg · 6 µg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.73 mg · 0.36 mg5%·2%
- Vitamin K3.3 µg · 4.4 µg3%·4%
- Riboflavin (B2)0.094 mg · 0.14 mg7%·11%
- Vitamin B60.021 mg · 0.06 mg1%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.27 mg · 6.8 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.