Cookie vs Applesauce, unsweetened
In short
One serving each: 148 calories in cookie (1 medium, 30 g), 127 calories in applesauce, unsweetened (1 cup, 245 g). Most of those in applesauce, unsweetened come from carbohydrate.
More in cookie: saturated fat, total fat (19×), iron (17×), vitamin K (8.3×) and folate (3.8×). More in applesauce, unsweetened: vitamin C, fiber (4.5×) and potassium (5.2×). 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 cup (245 g) · 0.66 g protein · 30 g carbs (23.7 g sugars) · 0.39 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.
- Vitamin C0 mg · 107 mg0%119%
- Saturated fatlimit2.4 g · 0.02 g12%<1%
- Total fat7.4 g · 0.39 g10%1%
- Iron1.7 mg · 0.098 mg9%1%
- Fiber0.6 g · 2.7 g2%10%
- Vitamin K10.1 µg · 1.2 µg8%1%
- Folate27.6 µg · 7.3 µg7%2%
- Potassium51.3 mg · 265 mg1%6%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.5 g · 0.66 g3%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates19.6 g · 30 g7%·11%
- Sodiumlimit93.3 mg · 2.5 mg4%·<1%
- Calcium6.3 mg · 9.8 mg<1%·1%
- Magnesium12.3 mg · 9.8 mg3%·2%
- Phosphorus32.7 mg · 22.1 mg3%·2%
- Zinc0.22 mg · 0 mg2%·0%
- Copper0.097 mg · 0.096 mg11%·11%
- Selenium1.2 µg · 0.73 µg2%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.6 mg · 0.39 mg4%·3%
- Thiamin (B1)0.088 mg · 0.064 mg7%·5%
- Riboflavin (B2)0.089 mg · 0.073 mg7%·6%
- Niacin (B3)0.8 mg · 0.21 mg5%·1%
- Vitamin B60.017 mg · 0.066 mg1%·4%
- Vitamin B120.009 µg · 0 µg<1%·0%
- Choline3.1 mg · 5.4 mg1%·1%
From USDA FoodData Central: Cookie (Survey (FNDDS) 2707899), Applesauce, unsweetened (Survey (FNDDS) 2709217). 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.