Almond cookie vs Coconut cookie
In short
One serving each: 154 calories in almond cookie (1 medium, 30 g), 138 calories in coconut cookie (1 medium, 30 g). More in almond cookie: folate, thiamin (18×), riboflavin (5.2×), niacin (15×) and vitamin E (13×).
More in coconut cookie: saturated fat (2.5×), copper (3×) and fiber (3.9×). 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 (30 g) · 0.91 g protein · 18.4 g carbs (13.5 g sugars) · 6.8 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.
- Saturated fatlimit12% vs 30%
2.4 g vs 6 g
- Folate9% vs <1%
37.2 µg vs 0.9 µg
- Thiamin (B1)9% vs 1%
0.11 mg vs 0.006 mg
- Copper3% vs 9%
0.027 mg vs 0.081 mg
- Riboflavin (B2)7% vs 1%
0.094 mg vs 0.018 mg
- Niacin (B3)6% vs <1%
0.98 mg vs 0.066 mg
- Vitamin E5% vs <1%
0.73 mg vs 0.057 mg
- Fiber1% vs 5%
0.39 g vs 1.5 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.6 g · 0.91 g3%·2%
- Total fat7.9 g · 6.8 g10%·9%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.1 g · 18.4 g7%·7%
- Sodiumlimit106 mg · 72.3 mg5%·3%
- Potassium26.4 mg · 36.9 mg1%·1%
- Calcium3.9 mg · 1.5 mg<1%·<1%
- Iron0.89 mg · 0.25 mg5%·1%
- Magnesium4.2 mg · 8.7 mg1%·2%
- Phosphorus19.8 mg · 20.4 mg2%·2%
- Zinc0.15 mg · 0.22 mg1%·2%
- Selenium1.9 µg · 2 µg3%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K3.3 µg · 0.33 µg3%·<1%
- Vitamin B60.021 mg · 0.029 mg1%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.27 mg · 2.7 mg<1%·<1%
From USDA FoodData Central: Almond cookie (Survey (FNDDS) 2707900), Coconut cookie (Survey (FNDDS) 2707927). 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.