Almond cookie vs Applesauce, unsweetened

Almond cookieApplesauce, unsweetened
Same weightSame caloriesOne serving

In short

One serving each: 154 calories in almond cookie (1 medium, 30 g), 127 calories in applesauce, unsweetened (1 cup, 245 g). Most of those in applesauce, unsweetened come from carbohydrate.

More in almond cookie: saturated fat, total fat, folate (5.1×), niacin (4.8×) and 2 more. More in applesauce, unsweetened: vitamin C, fiber (6.9×), copper (3.5×) and potassium (10×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Almond cookie154 cal

1 medium (30 g) · 1.6 g protein · 19.1 g carbs (6.5 g sugars) · 7.9 g fat

Applesauce, unsweetened127 cal

1 cup (245 g) · 0.66 g protein · 30 g carbs (23.7 g sugars) · 0.39 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.

0%62.5%125%
  • Vitamin C0 mg · 107 mg
    0%119%
  • Saturated fatlimit2.4 g · 0.02 g
    12%<1%
  • Total fat7.9 g · 0.39 g
    10%1%
  • Fiber0.39 g · 2.7 g
    1%10%
  • Copper0.027 mg · 0.096 mg
    3%11%
  • Folate37.2 µg · 7.3 µg
    9%2%
  • Potassium26.4 mg · 265 mg
    1%6%
  • Niacin (B3)0.98 mg · 0.21 mg
    6%1%
  • Sodiumlimit106 mg · 2.5 mg
    5%<1%
  • Iron0.89 mg · 0.098 mg
    5%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein1.6 g · 0.66 g3%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates19.1 g · 30 g7%·11%
  • Calcium3.9 mg · 9.8 mg<1%·1%
  • Magnesium4.2 mg · 9.8 mg1%·2%
  • Phosphorus19.8 mg · 22.1 mg2%·2%
  • Zinc0.15 mg · 0 mg1%·0%
  • Selenium1.9 µg · 0.73 µg3%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.73 mg · 0.39 mg5%·3%
  • Vitamin K3.3 µg · 1.2 µg3%·1%
  • Thiamin (B1)0.11 mg · 0.064 mg9%·5%
  • Riboflavin (B2)0.094 mg · 0.073 mg7%·6%
  • Vitamin B60.021 mg · 0.066 mg1%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.27 mg · 5.4 mg<1%·1%

From USDA FoodData Central: Almond cookie (Survey (FNDDS) 2707900), Applesauce, unsweetened (Survey (FNDDS) 2709217). 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.

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Almond cookie vs Applesauce, unsweetened: nutrition compared | MyFoodAnalysis