Apple, raw vs Cookie
In short
For the same 100 calories you eat 164 g of apple, raw or 20 g of cookie. Most of the calories in apple, raw come from carbohydrate.
More in apple, raw: fiber (8.5×), vitamin C and riboflavin. More in cookie: saturated fat, total fat, iron and folate. 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
20.3 g · 1 g protein · 13.3 g carbs (6.7 g sugars) · 5 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 · 0.41 g12%1%
- Vitamin C7.5 mg · 0 mg8%0%
- Saturated fatlimit0.046 g · 1.6 g<1%8%
- Total fat0.25 g · 5 g<1%6%
- Iron0.049 mg · 1.1 mg<1%6%
- Folate0 µg · 18.7 µg0%5%
- Riboflavin (B2)0.11 mg · 0.06 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%
- Carbohydrates24.3 g · 13.3 g9%·5%
- Sodiumlimit0 mg · 63.2 mg0%·3%
- Potassium170 mg · 34.8 mg4%·1%
- Calcium8.2 mg · 4.3 mg1%·<1%
- Magnesium8.2 mg · 8.3 mg2%·2%
- Phosphorus14.8 mg · 22.2 mg1%·2%
- Zinc0.033 mg · 0.15 mg<1%·1%
- Copper0.049 mg · 0.066 mg5%·7%
- Selenium0 µg · 0.79 µg0%·1%
- Vitamin A4.9 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.3 mg · 0.41 mg2%·3%
- Vitamin K3.6 µg · 6.8 µg3%·6%
- Thiamin (B1)0.016 mg · 0.059 mg1%·5%
- Niacin (B3)0.15 mg · 0.54 mg1%·3%
- Vitamin B60.049 mg · 0.012 mg3%·1%
- Vitamin B120 µg · 0.006 µg0%·<1%
- Choline5.6 mg · 2.1 mg1%·<1%
From USDA FoodData Central: Apple, raw (Survey (FNDDS) 2709215), Cookie (Survey (FNDDS) 2707899). 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.