Cookie vs Baked apple
In short
One serving each: 148 calories in 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 cookie: iron (4.2×), folate (6.6×) and thiamin (2.8×). More in baked apple: fiber (8.8×), carbohydrates (2.4×), vitamin C, vitamin A and 4 more. 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 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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Fiber2% vs 19%
0.6 g vs 5.3 g
- Carbohydrates7% vs 17%
19.6 g vs 47.7 g
- Vitamin C0% vs 9%
0 mg vs 8.2 mg
- Iron9% vs 2%
1.7 mg vs 0.4 mg
- Vitamin A0% vs 7%
0 µg vs 60.9 µg
- Folate7% vs 1%
27.6 µg vs 4.2 µg
- Cholesterollimit0% vs 6%
0 mg vs 16.8 mg
- Saturated fatlimit12% vs 17%
2.4 g vs 3.4 g
- Thiamin (B1)7% vs 3%
0.088 mg vs 0.032 mg
- Vitamin B61% vs 6%
0.017 mg vs 0.094 mg
- Potassium1% vs 5%
51.3 mg vs 239 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein1.5 g · 0.67 g3%·1%
- Total fat7.4 g · 6.5 g10%·8%
- Sodiumlimit93.3 mg · 8.4 mg4%·<1%
- Calcium6.3 mg · 29.4 mg<1%·2%
- Magnesium12.3 mg · 12.6 mg3%·3%
- Phosphorus32.7 mg · 27.3 mg3%·2%
- Zinc0.22 mg · 0.1 mg2%·1%
- Copper0.097 mg · 0.063 mg11%·7%
- Selenium1.2 µg · 0.21 µg2%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.6 mg · 0.4 mg4%·3%
- Vitamin K10.1 µg · 5.5 µg8%·5%
- Riboflavin (B2)0.089 mg · 0.055 mg7%·4%
- Niacin (B3)0.8 mg · 0.2 mg5%·1%
- Vitamin B120.009 µg · 0 µg<1%·0%
- Choline3.1 mg · 9.4 mg1%·2%
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.