Almond cookie vs Applesauce, regular
In short
One serving each: 154 calories in almond cookie (1 medium, 30 g), 188 calories in applesauce, regular (1 cup, 250 g). Most of those in applesauce, regular come from carbohydrate.
More in almond cookie: saturated fat, total fat (19×), folate (5×), niacin (5×) and 2 more. More in applesauce, regular: vitamin C, carbohydrates (2.3×), fiber (6.4×), copper (3.4×) and potassium (9.6×). 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 cup (250 g) · 0.63 g protein · 44.9 g carbs (38.9 g sugars) · 0.42 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin C0% vs 113%
0 mg vs 102 mg
- Saturated fatlimit12% vs <1%
2.4 g vs 0.018 g
- Total fat10% vs 1%
7.9 g vs 0.42 g
- Carbohydrates7% vs 16%
19.1 g vs 44.9 g
- Fiber1% vs 9%
0.39 g vs 2.5 g
- Folate9% vs 2%
37.2 µg vs 7.5 µg
- Copper3% vs 10%
0.027 mg vs 0.092 mg
- Niacin (B3)6% vs 1%
0.98 mg vs 0.2 mg
- Potassium1% vs 5%
26.4 mg vs 253 mg
- Sodiumlimit5% vs <1%
106 mg vs 2.5 mg
- Iron5% vs 1%
0.89 mg vs 0.1 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.6 g · 0.63 g3%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Calcium3.9 mg · 10 mg<1%·1%
- Magnesium4.2 mg · 10 mg1%·2%
- Phosphorus19.8 mg · 20 mg2%·2%
- Zinc0.15 mg · 0 mg1%·0%
- Selenium1.9 µg · 0.75 µg3%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.73 mg · 0.38 mg5%·3%
- Vitamin K3.3 µg · 1.3 µg3%·1%
- Thiamin (B1)0.11 mg · 0.06 mg9%·5%
- Riboflavin (B2)0.094 mg · 0.072 mg7%·6%
- Vitamin B60.021 mg · 0.063 mg1%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.27 mg · 5.3 mg<1%·1%
From USDA FoodData Central: Almond cookie (Survey (FNDDS) 2707900), Applesauce, regular (Survey (FNDDS) 2709216). 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.