Apple, raw vs Almond cookie
In short
For the same 100 calories you eat 164 g of apple, raw or 19 g of almond cookie. Most of the calories in apple, raw come from carbohydrate.
More in apple, raw: fiber (14×), vitamin C, carbohydrates and riboflavin. More in almond cookie: saturated fat, total fat, folate and thiamin (4.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
164 g · 0.28 g protein · 24.3 g carbs (19.8 g sugars) · 0.25 g fat
19.5 g · 1 g protein · 12.4 g carbs (4.2 g sugars) · 5.1 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.
- Fiber3.4 g · 0.25 g12%1%
- Vitamin C7.5 mg · 0 mg8%0%
- Saturated fatlimit0.046 g · 1.6 g<1%8%
- Total fat0.25 g · 5.1 g<1%7%
- Folate0 µg · 24.1 µg0%6%
- Thiamin (B1)0.016 mg · 0.069 mg1%6%
- Carbohydrates24.3 g · 12.4 g9%5%
- Riboflavin (B2)0.11 mg · 0.061 mg9%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.28 g · 1 g1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit0 mg · 68.7 mg0%·3%
- Potassium170 mg · 17.1 mg4%·<1%
- Calcium8.2 mg · 2.5 mg1%·<1%
- Iron0.049 mg · 0.58 mg<1%·3%
- Magnesium8.2 mg · 2.7 mg2%·1%
- Phosphorus14.8 mg · 12.8 mg1%·1%
- Zinc0.033 mg · 0.095 mg<1%·1%
- Copper0.049 mg · 0.018 mg5%·2%
- Selenium0 µg · 1.2 µg0%·2%
- Vitamin A4.9 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.3 mg · 0.47 mg2%·3%
- Vitamin K3.6 µg · 2.1 µg3%·2%
- Niacin (B3)0.15 mg · 0.64 mg1%·4%
- Vitamin B60.049 mg · 0.014 mg3%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 0.18 mg1%·<1%
From USDA FoodData Central: Apple, raw (Survey (FNDDS) 2709215), Almond cookie (Survey (FNDDS) 2707900). 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.