Cookie vs Apple, raw
In short
For the same 100 calories you eat 20 g of cookie or 164 g of apple, raw. Most of those in apple, raw come from carbohydrate.
More in cookie: saturated fat, total fat, iron and folate. More in apple, raw: fiber (8.5×), vitamin C and riboflavin. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.3 g · 1 g protein · 13.3 g carbs (6.7 g sugars) · 5 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.
- Fiber1% vs 12%
0.41 g vs 3.4 g
- Vitamin C0% vs 8%
0 mg vs 7.5 mg
- Saturated fatlimit8% vs <1%
1.6 g vs 0.046 g
- Total fat6% vs <1%
5 g vs 0.25 g
- Iron6% vs <1%
1.1 mg vs 0.049 mg
- Folate5% vs 0%
18.7 µg vs 0 µg
- Riboflavin (B2)5% vs 9%
0.06 mg vs 0.11 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1 g · 0.28 g2%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates13.3 g · 24.3 g5%·9%
- Sodiumlimit63.2 mg · 0 mg3%·0%
- Potassium34.8 mg · 170 mg1%·4%
- Calcium4.3 mg · 8.2 mg<1%·1%
- Magnesium8.3 mg · 8.2 mg2%·2%
- Phosphorus22.2 mg · 14.8 mg2%·1%
- Zinc0.15 mg · 0.033 mg1%·<1%
- Copper0.066 mg · 0.049 mg7%·5%
- Selenium0.79 µg · 0 µg1%·0%
- Vitamin A0 µg · 4.9 µg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.41 mg · 0.3 mg3%·2%
- Vitamin K6.8 µg · 3.6 µg6%·3%
- Thiamin (B1)0.059 mg · 0.016 mg5%·1%
- Niacin (B3)0.54 mg · 0.15 mg3%·1%
- Vitamin B60.012 mg · 0.049 mg1%·3%
- Vitamin B120.006 µg · 0 µg<1%·0%
- Choline2.1 mg · 5.6 mg<1%·1%
From USDA FoodData Central: Cookie (Survey (FNDDS) 2707899), 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.