Apple, raw vs Cookie
In short
One serving each: 122 calories in apple, raw (1 medium, 200 g), 148 calories in cookie (1 medium, 30 g). Most of the calories in apple, raw come from carbohydrate.
More in apple, raw: fiber (7×) and vitamin C. More in cookie: saturated fat, total fat, iron, folate and 4 more. 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) · 1.5 g protein · 19.6 g carbs (9.9 g sugars) · 7.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Fiber4.2 g · 0.6 g15%2%
- Saturated fatlimit0.056 g · 2.4 g<1%12%
- Vitamin C9.2 mg · 0 mg10%0%
- Total fat0.3 g · 7.4 g<1%10%
- Iron0.06 mg · 1.7 mg<1%9%
- Folate0 µg · 27.6 µg0%7%
- Thiamin (B1)0.02 mg · 0.088 mg2%7%
- Vitamin K4.4 µg · 10.1 µg4%8%
- Copper0.06 mg · 0.097 mg7%11%
- Sodiumlimit0 mg · 93.3 mg0%4%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0.34 g · 1.5 g1%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates29.6 g · 19.6 g11%·7%
- Potassium208 mg · 51.3 mg4%·1%
- Calcium10 mg · 6.3 mg1%·<1%
- Magnesium10 mg · 12.3 mg2%·3%
- Phosphorus18 mg · 32.7 mg1%·3%
- Zinc0.04 mg · 0.22 mg<1%·2%
- Selenium0 µg · 1.2 µg0%·2%
- Vitamin A6 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.36 mg · 0.6 mg2%·4%
- Riboflavin (B2)0.14 mg · 0.089 mg11%·7%
- Niacin (B3)0.18 mg · 0.8 mg1%·5%
- Vitamin B60.06 mg · 0.017 mg4%·1%
- Vitamin B120 µg · 0.009 µg0%·<1%
- Choline6.8 mg · 3.1 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.