Apple, raw vs Raisin cookie
In short
For the same 100 calories you eat 164 g of apple, raw or 25 g of raisin cookie. Both get most of their calories from carbohydrate.
More in apple, raw: fiber (12×), vitamin C and riboflavin (2.2×). More in raisin cookie: copper (2.1×), sodium, saturated fat (19×) and total fat (14×). 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
24.9 g · 1 g protein · 17 g carbs (11.9 g sugars) · 3.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 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 · 0.3 g12%1%
- Vitamin C7.5 mg · 0.1 mg8%<1%
- Copper0.049 mg · 0.1 mg5%11%
- Riboflavin (B2)0.11 mg · 0.051 mg9%4%
- Sodiumlimit0 mg · 104 mg0%5%
- Saturated fatlimit0.046 g · 0.86 g<1%4%
- Total fat0.25 g · 3.4 g<1%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.28 g · 1 g1%·2%
- Cholesterollimit0 mg · 0.5 mg0%·<1%
- Carbohydrates24.3 g · 17 g9%·6%
- Potassium170 mg · 34.9 mg4%·1%
- Calcium8.2 mg · 11.5 mg1%·1%
- Iron0.049 mg · 0.57 mg<1%·3%
- Magnesium8.2 mg · 5.2 mg2%·1%
- Phosphorus14.8 mg · 20.7 mg1%·2%
- Zinc0.033 mg · 0.08 mg<1%·1%
- Selenium0 µg · 0.7 µg0%·1%
- Vitamin A4.9 µg · 0.5 µg1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.3 mg · 0.55 mg2%·4%
- Vitamin K3.6 µg · 0.97 µg3%·1%
- Thiamin (B1)0.016 mg · 0.054 mg1%·4%
- Niacin (B3)0.15 mg · 0.49 mg1%·3%
- Vitamin B60.049 mg · 0.013 mg3%·1%
- Folate0 µg · 12 µg0%·3%
- Vitamin B120 µg · 0.007 µg0%·<1%
- Choline5.6 mg · 3.7 mg1%·1%
From USDA FoodData Central: Apple, raw (Survey (FNDDS) 2709215), Raisin cookie (Survey (FNDDS) 2707960). 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.