Almond cookie vs Baked apple
In short
One serving each: 154 calories in almond cookie (1 medium, 30 g), 237 calories in baked apple (1 apple, any size, 210 g). Most of those in baked apple come from carbohydrate.
More in almond cookie: folate (8.9×), thiamin (3.4×), niacin (4.9×) and sodium (13×). More in baked apple: fiber (13×), carbohydrates (2.5×), vitamin C, vitamin A and 4 more. 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 apple, any size (210 g) · 0.67 g protein · 47.7 g carbs (39.9 g sugars) · 6.5 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.
- Fiber1% vs 19%
0.39 g vs 5.3 g
- Carbohydrates7% vs 17%
19.1 g vs 47.7 g
- Vitamin C0% vs 9%
0 mg vs 8.2 mg
- Folate9% vs 1%
37.2 µg vs 4.2 µg
- Vitamin A0% vs 7%
0 µg vs 60.9 µg
- Thiamin (B1)9% vs 3%
0.11 mg vs 0.032 mg
- Cholesterollimit0% vs 6%
0 mg vs 16.8 mg
- Saturated fatlimit12% vs 17%
2.4 g vs 3.4 g
- Niacin (B3)6% vs 1%
0.98 mg vs 0.2 mg
- Potassium1% vs 5%
26.4 mg vs 239 mg
- Vitamin B61% vs 6%
0.021 mg vs 0.094 mg
- Sodiumlimit5% vs <1%
106 mg vs 8.4 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.6 g · 0.67 g3%·1%
- Total fat7.9 g · 6.5 g10%·8%
- Calcium3.9 mg · 29.4 mg<1%·2%
- Iron0.89 mg · 0.4 mg5%·2%
- Magnesium4.2 mg · 12.6 mg1%·3%
- Phosphorus19.8 mg · 27.3 mg2%·2%
- Zinc0.15 mg · 0.1 mg1%·1%
- Copper0.027 mg · 0.063 mg3%·7%
- Selenium1.9 µg · 0.21 µg3%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.73 mg · 0.4 mg5%·3%
- Vitamin K3.3 µg · 5.5 µg3%·5%
- Riboflavin (B2)0.094 mg · 0.055 mg7%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.27 mg · 9.4 mg<1%·2%
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.