Cookie vs Baked apple
In short
For the same 100 calories you eat 20 g of cookie or 88 g of baked apple. Most of those in baked apple come from carbohydrate.
More in cookie: iron (6.7×), copper (2.5×) and folate (11×). More in baked apple: fiber (5.4×). 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
88.5 g · 0.28 g protein · 20.1 g carbs (16.8 g sugars) · 2.7 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 8%
0.41 g vs 2.2 g
- Iron6% vs 1%
1.1 mg vs 0.17 mg
- Copper7% vs 3%
0.066 mg vs 0.027 mg
- Folate5% vs <1%
18.7 µg vs 1.8 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein1 g · 0.28 g2%·1%
- Total fat5 g · 2.7 g6%·3%
- Saturated fatlimit1.6 g · 1.5 g8%·7%
- Cholesterollimit0 mg · 7.1 mg0%·2%
- Carbohydrates13.3 g · 20.1 g5%·7%
- Sodiumlimit63.2 mg · 3.5 mg3%·<1%
- Potassium34.8 mg · 101 mg1%·2%
- Calcium4.3 mg · 12.4 mg<1%·1%
- Magnesium8.3 mg · 5.3 mg2%·1%
- Phosphorus22.2 mg · 11.5 mg2%·1%
- Zinc0.15 mg · 0.044 mg1%·<1%
- Selenium0.79 µg · 0.088 µg1%·<1%
- Vitamin A0 µg · 25.7 µg0%·3%
- Vitamin C0 mg · 3.5 mg0%·4%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.41 mg · 0.17 mg3%·1%
- Vitamin K6.8 µg · 2.3 µg6%·2%
- Thiamin (B1)0.059 mg · 0.013 mg5%·1%
- Riboflavin (B2)0.06 mg · 0.023 mg5%·2%
- Niacin (B3)0.54 mg · 0.085 mg3%·1%
- Vitamin B60.012 mg · 0.04 mg1%·2%
- Vitamin B120.006 µg · 0 µg<1%·0%
- Choline2.1 mg · 4 mg<1%·1%
From USDA FoodData Central: Cookie (Survey (FNDDS) 2707899), 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.