Coconut cookie vs Baked apple
In short
One serving each: 138 calories in coconut cookie (1 medium, 30 g), 237 calories in baked apple (1 apple, any size, 210 g). Most of those in baked apple come from carbohydrate.
More in coconut cookie: saturated fat. More in baked apple: fiber (3.4×), carbohydrates (2.6×), vitamin C, vitamin A and 3 more. 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 apple, any size (210 g) · 0.67 g protein · 47.7 g carbs (39.9 g sugars) · 6.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Fiber1.5 g · 5.3 g5%19%
- Saturated fatlimit6 g · 3.4 g30%17%
- Carbohydrates18.4 g · 47.7 g7%17%
- Vitamin C0 mg · 8.2 mg0%9%
- Vitamin A0 µg · 60.9 µg0%7%
- Cholesterollimit0 mg · 16.8 mg0%6%
- Potassium36.9 mg · 239 mg1%5%
- Vitamin K0.33 µg · 5.5 µg<1%5%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0.91 g · 0.67 g2%·1%
- Total fat6.8 g · 6.5 g9%·8%
- Sodiumlimit72.3 mg · 8.4 mg3%·<1%
- Calcium1.5 mg · 29.4 mg<1%·2%
- Iron0.25 mg · 0.4 mg1%·2%
- Magnesium8.7 mg · 12.6 mg2%·3%
- Phosphorus20.4 mg · 27.3 mg2%·2%
- Zinc0.22 mg · 0.1 mg2%·1%
- Copper0.081 mg · 0.063 mg9%·7%
- Selenium2 µg · 0.21 µg4%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.057 mg · 0.4 mg<1%·3%
- Thiamin (B1)0.006 mg · 0.032 mg1%·3%
- Riboflavin (B2)0.018 mg · 0.055 mg1%·4%
- Niacin (B3)0.066 mg · 0.2 mg<1%·1%
- Vitamin B60.029 mg · 0.094 mg2%·6%
- Folate0.9 µg · 4.2 µg<1%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline2.7 mg · 9.4 mg<1%·2%
From USDA FoodData Central: Coconut cookie (Survey (FNDDS) 2707927), Baked apple (Survey (FNDDS) 2709220). 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.