Apple, raw vs Coconut cookie
In short
For the same 100 calories you eat 164 g of apple, raw or 22 g of coconut cookie. Most of the calories in apple, raw come from carbohydrate.
More in apple, raw: vitamin C, fiber (3.1×) and riboflavin (8.8×). More in coconut cookie: saturated fat and total fat (20×). 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
21.7 g · 0.66 g protein · 13.3 g carbs (9.8 g sugars) · 4.9 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.
- Saturated fatlimit0.046 g · 4.4 g<1%22%
- Vitamin C7.5 mg · 0 mg8%0%
- Fiber3.4 g · 1.1 g12%4%
- Riboflavin (B2)0.11 mg · 0.013 mg9%1%
- Total fat0.25 g · 4.9 g<1%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.28 g · 0.66 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates24.3 g · 13.3 g9%·5%
- Sodiumlimit0 mg · 52.4 mg0%·2%
- Potassium170 mg · 26.7 mg4%·1%
- Calcium8.2 mg · 1.1 mg1%·<1%
- Iron0.049 mg · 0.18 mg<1%·1%
- Magnesium8.2 mg · 6.3 mg2%·2%
- Phosphorus14.8 mg · 14.8 mg1%·1%
- Zinc0.033 mg · 0.16 mg<1%·1%
- Copper0.049 mg · 0.058 mg5%·6%
- Selenium0 µg · 1.5 µg0%·3%
- Vitamin A4.9 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.3 mg · 0.041 mg2%·<1%
- Vitamin K3.6 µg · 0.24 µg3%·<1%
- Thiamin (B1)0.016 mg · 0.004 mg1%·<1%
- Niacin (B3)0.15 mg · 0.048 mg1%·<1%
- Vitamin B60.049 mg · 0.021 mg3%·1%
- Folate0 µg · 0.65 µg0%·<1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline5.6 mg · 2 mg1%·<1%
From USDA FoodData Central: Apple, raw (Survey (FNDDS) 2709215), 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.