Almond cookie vs Baked apple
In short
For the same 100 calories you eat 19 g of almond cookie or 88 g of baked apple. Most of those in baked apple come from carbohydrate.
More in almond cookie: folate (14×) and thiamin (5.2×). More in baked apple: fiber (8.7×). 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
88.5 g · 0.28 g protein · 20.1 g carbs (16.8 g sugars) · 2.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Fiber0.25 g · 2.2 g1%8%
- Folate24.1 µg · 1.8 µg6%<1%
- Thiamin (B1)0.069 mg · 0.013 mg6%1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1 g · 0.28 g2%·1%
- Total fat5.1 g · 2.7 g7%·3%
- Saturated fatlimit1.6 g · 1.5 g8%·7%
- Cholesterollimit0 mg · 7.1 mg0%·2%
- Carbohydrates12.4 g · 20.1 g5%·7%
- Sodiumlimit68.7 mg · 3.5 mg3%·<1%
- Potassium17.1 mg · 101 mg<1%·2%
- Calcium2.5 mg · 12.4 mg<1%·1%
- Iron0.58 mg · 0.17 mg3%·1%
- Magnesium2.7 mg · 5.3 mg1%·1%
- Phosphorus12.8 mg · 11.5 mg1%·1%
- Zinc0.095 mg · 0.044 mg1%·<1%
- Copper0.018 mg · 0.027 mg2%·3%
- Selenium1.2 µg · 0.088 µg2%·<1%
- Vitamin A0 µg · 25.7 µg0%·3%
- Vitamin C0 mg · 3.5 mg0%·4%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.47 mg · 0.17 mg3%·1%
- Vitamin K2.1 µg · 2.3 µg2%·2%
- Riboflavin (B2)0.061 mg · 0.023 mg5%·2%
- Niacin (B3)0.64 mg · 0.085 mg4%·1%
- Vitamin B60.014 mg · 0.04 mg1%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.18 mg · 4 mg<1%·1%
From USDA FoodData Central: Almond cookie (Survey (FNDDS) 2707900), Baked apple (Survey (FNDDS) 2709220). 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.