Cookie vs Apple, raw
In short
One serving each: 148 calories in cookie (1 medium, 30 g), 122 calories in apple, raw (1 medium, 200 g). Most of those in apple, raw come from carbohydrate.
More in cookie: saturated fat, total fat, iron, folate and 4 more. More in apple, raw: fiber (7×) and vitamin C. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 medium (30 g) · 1.5 g protein · 19.6 g carbs (9.9 g sugars) · 7.4 g fat
1 medium (200 g) · 0.34 g protein · 29.6 g carbs (24.2 g sugars) · 0.3 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.
- Fiber0.6 g · 4.2 g2%15%
- Saturated fatlimit2.4 g · 0.056 g12%<1%
- Vitamin C0 mg · 9.2 mg0%10%
- Total fat7.4 g · 0.3 g10%<1%
- Iron1.7 mg · 0.06 mg9%<1%
- Folate27.6 µg · 0 µg7%0%
- Thiamin (B1)0.088 mg · 0.02 mg7%2%
- Vitamin K10.1 µg · 4.4 µg8%4%
- Copper0.097 mg · 0.06 mg11%7%
- Sodiumlimit93.3 mg · 0 mg4%0%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.5 g · 0.34 g3%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.6 g · 29.6 g7%·11%
- Potassium51.3 mg · 208 mg1%·4%
- Calcium6.3 mg · 10 mg<1%·1%
- Magnesium12.3 mg · 10 mg3%·2%
- Phosphorus32.7 mg · 18 mg3%·1%
- Zinc0.22 mg · 0.04 mg2%·<1%
- Selenium1.2 µg · 0 µg2%·0%
- Vitamin A0 µg · 6 µg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.6 mg · 0.36 mg4%·2%
- Riboflavin (B2)0.089 mg · 0.14 mg7%·11%
- Niacin (B3)0.8 mg · 0.18 mg5%·1%
- Vitamin B60.017 mg · 0.06 mg1%·4%
- Vitamin B120.009 µg · 0 µg<1%·0%
- Choline3.1 mg · 6.8 mg1%·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.