Coconut cookie vs Apple, raw
In short
For the same 100 calories you eat 22 g of coconut cookie or 164 g of apple, raw. Most of those in apple, raw come from carbohydrate.
More in coconut cookie: saturated fat and total fat (20×). More in apple, raw: vitamin C, fiber (3.1×) and riboflavin (8.8×). Everything else is within 4% of a day's needs.
Calories, and where they come from
21.7 g · 0.66 g protein · 13.3 g carbs (9.8 g sugars) · 4.9 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
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.
- Saturated fatlimit4.4 g · 0.046 g22%<1%
- Vitamin C0 mg · 7.5 mg0%8%
- Fiber1.1 g · 3.4 g4%12%
- Riboflavin (B2)0.013 mg · 0.11 mg1%9%
- Total fat4.9 g · 0.25 g6%<1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.66 g · 0.28 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates13.3 g · 24.3 g5%·9%
- Sodiumlimit52.4 mg · 0 mg2%·0%
- Potassium26.7 mg · 170 mg1%·4%
- Calcium1.1 mg · 8.2 mg<1%·1%
- Iron0.18 mg · 0.049 mg1%·<1%
- Magnesium6.3 mg · 8.2 mg2%·2%
- Phosphorus14.8 mg · 14.8 mg1%·1%
- Zinc0.16 mg · 0.033 mg1%·<1%
- Copper0.058 mg · 0.049 mg6%·5%
- Selenium1.5 µg · 0 µg3%·0%
- Vitamin A0 µg · 4.9 µg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.041 mg · 0.3 mg<1%·2%
- Vitamin K0.24 µg · 3.6 µg<1%·3%
- Thiamin (B1)0.004 mg · 0.016 mg<1%·1%
- Niacin (B3)0.048 mg · 0.15 mg<1%·1%
- Vitamin B60.021 mg · 0.049 mg1%·3%
- Folate0.65 µg · 0 µg<1%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline2 mg · 5.6 mg<1%·1%
From USDA FoodData Central: Coconut cookie (Survey (FNDDS) 2707927), 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.