Apple, raw vs Applesauce cookie
In short
For the same 100 calories you eat 164 g of apple, raw or 22 g of applesauce cookie. Most of the calories in apple, raw come from carbohydrate.
More in apple, raw: fiber (5.5×), vitamin C and riboflavin (2.2×). More in applesauce cookie: folate, sodium, total fat (16×) and saturated fat. 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
22.2 g · 1.4 g protein · 15.3 g carbs (5.5 g sugars) · 4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Fiber12% vs 2%
3.4 g vs 0.62 g
- Vitamin C8% vs <1%
7.5 mg vs 0.11 mg
- Folate0% vs 5%
0 µg vs 21.1 µg
- Sodiumlimit0% vs 5%
0 mg vs 116 mg
- Riboflavin (B2)9% vs 4%
0.11 mg vs 0.051 mg
- Total fat<1% vs 5%
0.25 g vs 4 g
- Saturated fatlimit<1% vs 5%
0.046 g vs 1 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.28 g · 1.4 g1%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates24.3 g · 15.3 g9%·6%
- Potassium170 mg · 31.6 mg4%·1%
- Calcium8.2 mg · 8.2 mg1%·1%
- Iron0.049 mg · 0.57 mg<1%·3%
- Magnesium8.2 mg · 7.3 mg2%·2%
- Phosphorus14.8 mg · 30.7 mg1%·2%
- Zinc0.033 mg · 0.18 mg<1%·2%
- Copper0.049 mg · 0.03 mg5%·3%
- Selenium0 µg · 2.2 µg0%·4%
- Vitamin A4.9 µg · 1.1 µg1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.3 mg · 0.058 mg2%·<1%
- Vitamin K3.6 µg · 1.8 µg3%·1%
- Thiamin (B1)0.016 mg · 0.059 mg1%·5%
- Niacin (B3)0.15 mg · 0.49 mg1%·3%
- Vitamin B60.049 mg · 0.015 mg3%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 2.7 mg1%·<1%
From USDA FoodData Central: Apple, raw (Survey (FNDDS) 2709215), Applesauce cookie (Survey (FNDDS) 2707901). 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.