Cookies vs Sugars
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cookies, gluten-free, chocolate wafer is higher in more vitamins & minerals
Calories (kcal)
Cookies 541
Sugars 387
Protein (g)
Cookies 4.06
Sugars 0
Carbs (g)
Cookies 62.8
Sugars 100.0
Fat (g)
Cookies 30.4
Sugars 0
Fiber (g)
Cookies 1.60
Sugars 0
Quick answers
Which has more protein?
Cookies, gluten-free, chocolate wafer — 4.06g vs 0g per 100g.
Which has fewer calories?
Sugars, granulated — 387 vs 541 kcal per 100g.
Which is more nutrient-dense?
Cookies, gluten-free, chocolate wafer 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 | Cookies | Sugars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 541 kcal | 387 kcal | +40% |
| Macronutrients | |||
| Water | 1.37 g | 0.020 g | +6750% |
| Protein | 4.06 g | 0 g | |
| Total lipid (fat) | 30.4 g | 0 g | |
| Carbohydrate, by difference | 62.8 g | 100.0 g | -37% |
| Fiber, total dietary | 1.60 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.3 g | 0 g | |
| Fatty acids, total monounsaturated | 9.46 g | 0 g | |
| Fatty acids, total trans | 0.102 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0.019 mg | |
| Niacin (Vitamin B3) | — | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.430 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | — | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 109 mg | 1.00 mg | +10800% |
| Iron, Fe | 3.67 mg | 0.050 mg | +7240% |
| Magnesium, Mg | 41.0 mg | 0 mg | |
| Phosphorus, P | 144 mg | 0 mg | |
| Potassium, K | 340 mg | 2.00 mg | +16900% |
| Sodium, Na | 122 mg | 1.00 mg | +12100% |
| Zinc, Zn | 0.780 mg | 0.010 mg | +7700% |
| Copper, Cu | 0.259 mg | 0.007 mg | +3600% |
| Manganese, Mn | 0.411 mg | 0.004 mg | +10175% |
| Selenium, Se | — | 0.600 ug | |
| Other Nutrients | |||
| Energy | 2265 kj | 1618 kj | +40% |
| Ash | 1.33 g | 0.010 g | +13200% |
| Total Sugars | 41.0 g | 99.8 g | -59% |
| Sucrose | 37.1 g | 99.8 g | -63% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 3.92 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 21.2 g | — | |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.061 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.046 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.039 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.081 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.160 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.426 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.038 g | — | |
| SFA 16:0 (Palmitic acid) | 9.15 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.053 g | — | |
| SFA 18:0 (Stearic acid) | 5.00 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.180 g | — | |
| SFA 22:0 (Behenic acid) | 0.036 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.025 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.031 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.098 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.090 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.28 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 9.22 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.039 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.27 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.13 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.08 g | — | |
| PUFA 18:2 CLAs | 0.014 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.124 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.115 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.006 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.064 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.056 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.038 g | — | |
| Fatty acids, total trans-polyenoic | 0.038 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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