Baked apple vs Almond cookie
In short
For the same 100 calories you eat 88 g of baked apple or 19 g of almond cookie. Most of the calories in baked apple come from carbohydrate.
More in baked apple: fiber (8.7×). More in almond cookie: folate (14×) and thiamin (5.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
88.5 g · 0.28 g protein · 20.1 g carbs (16.8 g sugars) · 2.7 g fat
19.5 g · 1 g protein · 12.4 g carbs (4.2 g sugars) · 5.1 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.
- Fiber2.2 g · 0.25 g8%1%
- Folate1.8 µg · 24.1 µg<1%6%
- Thiamin (B1)0.013 mg · 0.069 mg1%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.28 g · 1 g1%·2%
- Total fat2.7 g · 5.1 g3%·7%
- Saturated fatlimit1.5 g · 1.6 g7%·8%
- Cholesterollimit7.1 mg · 0 mg2%·0%
- Carbohydrates20.1 g · 12.4 g7%·5%
- Sodiumlimit3.5 mg · 68.7 mg<1%·3%
- Potassium101 mg · 17.1 mg2%·<1%
- Calcium12.4 mg · 2.5 mg1%·<1%
- Iron0.17 mg · 0.58 mg1%·3%
- Magnesium5.3 mg · 2.7 mg1%·1%
- Phosphorus11.5 mg · 12.8 mg1%·1%
- Zinc0.044 mg · 0.095 mg<1%·1%
- Copper0.027 mg · 0.018 mg3%·2%
- Selenium0.088 µg · 1.2 µg<1%·2%
- Vitamin A25.7 µg · 0 µg3%·0%
- Vitamin C3.5 mg · 0 mg4%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.17 mg · 0.47 mg1%·3%
- Vitamin K2.3 µg · 2.1 µg2%·2%
- Riboflavin (B2)0.023 mg · 0.061 mg2%·5%
- Niacin (B3)0.085 mg · 0.64 mg1%·4%
- Vitamin B60.04 mg · 0.014 mg2%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4 mg · 0.18 mg1%·<1%
From USDA FoodData Central: Baked apple (Survey (FNDDS) 2709220), Almond cookie (Survey (FNDDS) 2707900). 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.