Apples vs Cookies

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Cookies, oatmeal, soft, with raisins is higher in more vitamins & minerals

Calories (kcal)

Apples —
Cookies 430

Protein (g)

Apples 0.266
Cookies 5.79

Carbs (g)

Apples 14.1
Cookies 69.6

Fat (g)

Apples 0.138
Cookies 14.3

Fiber (g)

Apples 2.51
Cookies 3.30

Quick answers

Which has more protein?

Cookies, oatmeal, soft, with raisins — 5.79g vs 0.266g per 100g.

Which is more nutrient-dense?

Cookies, oatmeal, soft, with raisins scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Apples Cookies
Energy
Energy — 430 kcal
Macronutrients
Water 85.1 g 8.85 g
Protein 0.266 g 5.79 g
Total lipid (fat) 0.138 g 14.3 g
Carbohydrate, by difference 14.1 g 69.6 g
Fiber, total dietary 2.51 g 3.30 g
Sugars, Total 10.7 g 34.8 g
Fats & Fatty Acids
Fatty acids, total saturated — 4.78 g
Fatty acids, total monounsaturated — 4.00 g
Fatty acids, total trans — 0.040 g
Vitamins
Thiamin (Vitamin B1) 0.017 mg 0.295 mg
Riboflavin (Vitamin B2) 0.075 mg 0.218 mg
Niacin (Vitamin B3) 0.110 mg 2.11 mg
Pantothenic acid (Vitamin B5) — 0.400 mg
Vitamin B-6 — Pyridoxine 0.028 mg 0.070 mg
Biotin (Vitamin B7) 0 ug 34.0 ug
Vitamin E (alpha-tocopherol) — 2.69 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 5.48 mg 29.0 mg
Iron, Fe 0.070 mg 2.28 mg
Magnesium, Mg 5.05 mg 32.4 mg
Phosphorus, P 9.86 mg 111 mg
Potassium, K 116 mg 245 mg
Sodium, Na 0 mg 314 mg
Zinc, Zn 0.023 mg 0.620 mg
Copper, Cu 0.035 mg 0.141 mg
Manganese, Mn 0.039 mg 0.755 mg
Selenium, Se — 6.00 ug
Other Nutrients
Energy (Atwater General Factors) 59 kcal 430 kcal
Energy (Atwater Specific Factors) 53 kcal —
Energy — 1800 kj
Nitrogen 0.043 g 0.930 g
Total fat (NLEA) — 13.7 g
Ash 0.314 g 1.44 g
Carbohydrate, by summation 13.2 g 67.9 g
Total Sugars 10.6 g —
Sucrose 1.61 g 15.1 g
Glucose 2.68 g 7.58 g
Fructose 6.36 g 11.1 g
Lactose 0 g 0 g
Maltose 0 g 1.01 g
Galactose — 0 g
Starch — 29.8 g
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0.220 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 5.27 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 2.40 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0.800 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0.380 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0.510 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin K1 — Phylloquinone — 17.1 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) — 0.011 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0.014 g
SFA 10:0 (Capric acid) — 0.011 g
SFA 11:0 (Undecanoic acid) — 0 g
SFA 12:0 (Lauric acid) — 0.074 g
SFA 14:0 (Myristic acid) — 0.064 g
SFA 15:0 (Pentadecanoic acid) — 0.005 g
SFA 16:0 (Palmitic acid) — 2.23 g
SFA 17:0 (Margaric acid) — 0.014 g
SFA 18:0 (Stearic acid) — 2.25 g
SFA 20:0 (Arachidic acid) — 0.048 g
SFA 22:0 (Behenic acid) — 0.038 g
SFA 24:0 (Lignoceric acid) — 0.016 g
MUFA 14:1 c — 0 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) — 0.019 g
MUFA 17:1 (Heptadecenoic acid) — 0.005 g
MUFA 17:1 c — 0.005 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 3.90 g
MUFA 20:1 c — 0.068 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) — 0.004 g
MUFA 22:1 n-9 — 0.004 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0.003 g
Fatty acids, total polyunsaturated — 4.89 g
PUFA 18:2 c — 4.22 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 4.21 g
PUFA 18:2 CLAs — 0.006 g
PUFA 18:3 c — 0.657 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) — 0.632 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) — 0.025 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0 g
PUFA 20:2 c — 0.004 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) — 0.004 g
PUFA 20:3 c — 0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) — 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) — 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0.007 g
PUFA 20:4c — 0.007 g
PUFA 20:5c — 0.004 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0.004 g
PUFA 22:2 (Docosadienoic acid) — 0 g
PUFA 22:5 c — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 c — 0.001 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0.001 g
Fatty acids, total trans-monoenoic — 0.020 g
TFA 16:1 t — 0 g
TFA 18:1 t — 0.020 g
TFA 22:1 t — 0 g
Fatty acids, total trans-dienoic — 0.020 g
TFA 18:2 t not further defined — 0.020 g
Fatty acids, total trans-polyenoic — 0 g
TFA 18:3 t — 0 g
Proanthocyanidin dimers 12.9 mg —
Proanthocyanidin trimers 8.59 mg —
Proanthocyanidin 4-6mers 30.8 mg —
Proanthocyanidin 7-10mers 25.9 mg —
Proanthocyanidin polymers (>10mers) 38.8 mg —
Apigenin 0 mg —
Luteolin 0 mg —
Kaempferol 0 mg —
Myricetin 0 mg —
Quercetin 2.54 mg —
Flavonoids
(-)-Epicatechin 7.11 mg —
(-)-Epicatechin 3-gallate 0.010 mg —
(-)-Epigallocatechin 0.710 mg —
(-)-Epigallocatechin 3-gallate 0.240 mg —
(+)-Catechin 1.87 mg —
(+)-Gallocatechin 0 mg —

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Apples, granny smith, with skin, raw nutrition facts Cookies, oatmeal, soft, with raisins nutrition facts Compare other foods →

Dig deeper — biggest differences

Biotin (Vitamin B7) -100% in Apples, granny smith, with skin, raw Sodium, Na -100% in Apples, granny smith, with skin, raw Iron, Fe -97% in Apples, granny smith, with skin, raw Zinc, Zn -96% in Apples, granny smith, with skin, raw

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