Coconut cookie vs Almond cookie
In short
One serving each: 138 calories in coconut cookie (1 medium, 30 g), 154 calories in almond cookie (1 medium, 30 g). More in coconut cookie: saturated fat (2.5×), copper (3×) and fiber (3.9×).
More in almond cookie: folate, thiamin (18×), riboflavin (5.2×), niacin (15×) and vitamin E (13×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 medium (30 g) · 0.91 g protein · 18.4 g carbs (13.5 g sugars) · 6.8 g fat
1 medium (30 g) · 1.6 g protein · 19.1 g carbs (6.5 g sugars) · 7.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit30% vs 12%
6 g vs 2.4 g
- Folate<1% vs 9%
0.9 µg vs 37.2 µg
- Thiamin (B1)1% vs 9%
0.006 mg vs 0.11 mg
- Copper9% vs 3%
0.081 mg vs 0.027 mg
- Riboflavin (B2)1% vs 7%
0.018 mg vs 0.094 mg
- Niacin (B3)<1% vs 6%
0.066 mg vs 0.98 mg
- Vitamin E<1% vs 5%
0.057 mg vs 0.73 mg
- Fiber5% vs 1%
1.5 g vs 0.39 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0.91 g · 1.6 g2%·3%
- Total fat6.8 g · 7.9 g9%·10%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18.4 g · 19.1 g7%·7%
- Sodiumlimit72.3 mg · 106 mg3%·5%
- Potassium36.9 mg · 26.4 mg1%·1%
- Calcium1.5 mg · 3.9 mg<1%·<1%
- Iron0.25 mg · 0.89 mg1%·5%
- Magnesium8.7 mg · 4.2 mg2%·1%
- Phosphorus20.4 mg · 19.8 mg2%·2%
- Zinc0.22 mg · 0.15 mg2%·1%
- Selenium2 µg · 1.9 µg4%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.33 µg · 3.3 µg<1%·3%
- Vitamin B60.029 mg · 0.021 mg2%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline2.7 mg · 0.27 mg<1%·<1%
From USDA FoodData Central: Coconut cookie (Survey (FNDDS) 2707927), 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.