Applesauce cookie vs Apple, raw
In short
For the same 100 calories you eat 22 g of applesauce cookie or 164 g of apple, raw. Most of those in apple, raw come from carbohydrate.
More in applesauce cookie: folate, sodium, total fat (16×) and saturated fat. More in apple, raw: fiber (5.5×), vitamin C and riboflavin (2.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
22.2 g · 1.4 g protein · 15.3 g carbs (5.5 g sugars) · 4 g fat
164 g · 0.28 g protein · 24.3 g carbs (19.8 g sugars) · 0.25 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Fiber2% vs 12%
0.62 g vs 3.4 g
- Vitamin C<1% vs 8%
0.11 mg vs 7.5 mg
- Folate5% vs 0%
21.1 µg vs 0 µg
- Sodiumlimit5% vs 0%
116 mg vs 0 mg
- Riboflavin (B2)4% vs 9%
0.051 mg vs 0.11 mg
- Total fat5% vs <1%
4 g vs 0.25 g
- Saturated fatlimit5% vs <1%
1 g vs 0.046 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1.4 g · 0.28 g3%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates15.3 g · 24.3 g6%·9%
- Potassium31.6 mg · 170 mg1%·4%
- Calcium8.2 mg · 8.2 mg1%·1%
- Iron0.57 mg · 0.049 mg3%·<1%
- Magnesium7.3 mg · 8.2 mg2%·2%
- Phosphorus30.7 mg · 14.8 mg2%·1%
- Zinc0.18 mg · 0.033 mg2%·<1%
- Copper0.03 mg · 0.049 mg3%·5%
- Selenium2.2 µg · 0 µg4%·0%
- Vitamin A1.1 µg · 4.9 µg<1%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.058 mg · 0.3 mg<1%·2%
- Vitamin K1.8 µg · 3.6 µg1%·3%
- Thiamin (B1)0.059 mg · 0.016 mg5%·1%
- Niacin (B3)0.49 mg · 0.15 mg3%·1%
- Vitamin B60.015 mg · 0.049 mg1%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline2.7 mg · 5.6 mg<1%·1%
From USDA FoodData Central: Applesauce cookie (Survey (FNDDS) 2707901), Apple, raw (Survey (FNDDS) 2709215). 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.