Apple, raw vs Coconut cookie
In short
One serving each: 122 calories in apple, raw (1 medium, 200 g), 138 calories in coconut cookie (1 medium, 30 g). Most of the calories in apple, raw come from carbohydrate.
More in apple, raw: vitamin C, fiber (2.7×), riboflavin (7.8×) and carbohydrates. More in coconut cookie: saturated fat and total fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 medium (200 g) · 0.34 g protein · 29.6 g carbs (24.2 g sugars) · 0.3 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 fatlimit<1% vs 30%
0.056 g vs 6 g
- Vitamin C10% vs 0%
9.2 mg vs 0 mg
- Fiber15% vs 5%
4.2 g vs 1.5 g
- Riboflavin (B2)11% vs 1%
0.14 mg vs 0.018 mg
- Total fat<1% vs 9%
0.3 g vs 6.8 g
- Carbohydrates11% vs 7%
29.6 g vs 18.4 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0.34 g · 0.91 g1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit0 mg · 72.3 mg0%·3%
- Potassium208 mg · 36.9 mg4%·1%
- Calcium10 mg · 1.5 mg1%·<1%
- Iron0.06 mg · 0.25 mg<1%·1%
- Magnesium10 mg · 8.7 mg2%·2%
- Phosphorus18 mg · 20.4 mg1%·2%
- Zinc0.04 mg · 0.22 mg<1%·2%
- Copper0.06 mg · 0.081 mg7%·9%
- Selenium0 µg · 2 µg0%·4%
- Vitamin A6 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.36 mg · 0.057 mg2%·<1%
- Vitamin K4.4 µg · 0.33 µg4%·<1%
- Thiamin (B1)0.02 mg · 0.006 mg2%·1%
- Niacin (B3)0.18 mg · 0.066 mg1%·<1%
- Vitamin B60.06 mg · 0.029 mg4%·2%
- Folate0 µg · 0.9 µg0%·<1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline6.8 mg · 2.7 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.