Cookies vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Cookies, graham crackers, chocolate-coated is higher in more vitamins & minerals

Calories (kcal)

Cookies 500
Oil 884

Protein (g)

Cookies 4.00
Oil 0

Carbs (g)

Cookies 66.8
Oil 0

Fat (g)

Cookies 25.8
Oil 100

Fiber (g)

Cookies 2.20
Oil 0

Quick answers

Which has more protein?

Cookies, graham crackers, chocolate-coated — 4.00g vs 0g per 100g.

Which has fewer calories?

Cookies, graham crackers, chocolate-coated — 500 vs 884 kcal per 100g.

Which is more nutrient-dense?

Cookies, graham crackers, chocolate-coated 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 Oil
Energy
Energy 500 kcal 884 kcal
Macronutrients
Water 2.00 g 0.050 g
Protein 4.00 g 0 g
Total lipid (fat) 25.8 g 100 g
Carbohydrate, by difference 66.8 g 0 g
Fiber, total dietary 2.20 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 17.2 g 87.6 g
Fatty acids, total monounsaturated 2.70 g 5.41 g
Fatty acids, total trans 0.550 g 0 g
Cholesterol 1.00 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0.100 mg 0 mg
Thiamin (Vitamin B1) 0.270 mg 0 mg
Riboflavin (Vitamin B2) 0.150 mg 0 mg
Niacin (Vitamin B3) 1.70 mg 0 mg
Pantothenic acid (Vitamin B5) 0.377 mg 0 mg
Vitamin B-6 — Pyridoxine 0.064 mg 0 mg
Biotin (Vitamin B7) 50.0 ug 0 ug
Folate, total (Vitamin B9) 38.0 ug 0 ug
Choline, total 22.3 mg 0.200 mg
Vitamin B-12 — Cobalamin 0.100 ug 0 ug
Vitamin A, RAE 2.00 ug 0 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.990 mg 3.81 mg
Vitamin D (D2 + D3) 0 ug —
Minerals
Calcium, Ca 46.0 mg 1.00 mg
Iron, Fe 2.00 mg 0.290 mg
Magnesium, Mg 16.0 mg 0 mg
Phosphorus, P 87.0 mg 0 mg
Potassium, K 267 mg 2.00 mg
Sodium, Na 265 mg 6.00 mg
Zinc, Zn 0.200 mg 0.040 mg
Copper, Cu 0.194 mg 0 mg
Manganese, Mn 0.464 mg 0 mg
Selenium, Se 11.1 ug 0 ug
Other Nutrients
Energy 2092 kj 3699 kj
Ash 1.42 g 0.010 g
Total Sugars 37.3 g 0 g
Folic acid (Vitamin B9 — synthetic) 12.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 77.0 ug 0 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 2.00 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 8.00 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 13.0 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin D (D2 + D3 — total) 1.00 IU —
Vitamin K1 — Phylloquinone 6.40 ug 24.7 ug
SFA 4:0 (Butyric acid) 0.004 g 0.076 g
SFA 6:0 (Caproic acid) 0.043 g 0.156 g
SFA 8:0 (Caprylic acid) 0.685 g 2.49 g
SFA 10:0 (Capric acid) 0.769 g 3.11 g
SFA 12:0 (Lauric acid) 9.74 g 53.4 g
SFA 13:0 (Tridecanoic acid) 0 g —
SFA 14:0 (Myristic acid) 3.41 g 18.9 g
SFA 15:0 (Pentadecanoic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 1.83 g 7.47 g
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0.704 g 1.87 g
SFA 20:0 (Arachidic acid) 0 g 0.037 g
SFA 22:0 (Behenic acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.002 g 0 g
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.69 g 5.41 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 5.41 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 4.90 g 0.834 g
PUFA 18:2 (Omega-6, Linoleic acid) 4.51 g 0.834 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 0.834 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.053 g 0 g
PUFA 18:3i — 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.001 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Fatty acids, total trans-monoenoic — 0 g
TFA 18:1 t — 0 g
Fatty acids, total trans-polyenoic — 0 g
Phytosterols — 95.0 mg
Tryptophan (EAA) 0.049 g 0 g
Threonine (EAA) 0.126 g 0 g
Isoleucine (EAA, BCAA) 0.142 g 0 g
Leucine (EAA, BCAA) 0.264 g 0 g
Lysine (EAA) 0.131 g 0 g
Methionine (EAA) 0.063 g 0 g
Cystine (conditionally essential) 0.071 g 0 g
Phenylalanine (EAA) 0.178 g 0 g
Tyrosine (conditionally essential) 0.118 g 0 g
Valine (EAA, BCAA) 0.170 g 0 g
Arginine (conditionally essential) 0.154 g 0 g
Histidine (EAA) 0.079 g 0 g
Alanine 0.134 g 0 g
Aspartic acid 0.220 g 0 g
Glutamic acid 1.06 g 0 g
Glycine (conditionally essential) 0.131 g 0 g
Proline (conditionally essential) 0.362 g 0 g
Serine 0.182 g 0 g
Alcohol, ethyl 0 g 0 g
Caffeine 3.00 mg 0 mg
Theobromine 88.0 mg 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.

Cookies, graham crackers, chocolate-coated nutrition facts Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +13250% in Cookies, graham crackers, chocolate-coated Choline, total +11050% in Cookies, graham crackers, chocolate-coated Calcium, Ca +4500% in Cookies, graham crackers, chocolate-coated Sodium, Na +4317% in Cookies, graham crackers, chocolate-coated

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