Cookies vs Fish
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cookies, oatmeal, soft, with raisins is higher in more vitamins & minerals
Calories (kcal)
Cookies 430
Fish 56
Protein (g)
Cookies 5.79
Fish 12.3
Carbs (g)
Cookies 69.6
Fish 0
Fat (g)
Cookies 14.3
Fish 0.410
Fiber (g)
Cookies 3.30
Fish —
Quick answers
Which has more protein?
Fish, pollock, raw — 12.3g vs 5.79g per 100g.
Which has fewer calories?
Fish, pollock, raw — 56 vs 430 kcal 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 | Cookies | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 430 kcal | 56 kcal | +668% |
| Macronutrients | |||
| Water | 8.85 g | 86.7 g | -90% |
| Protein | 5.79 g | 12.3 g | -53% |
| Total lipid (fat) | 14.3 g | 0.410 g | +3388% |
| Carbohydrate, by difference | 69.6 g | 0 g | |
| Fiber, total dietary | 3.30 g | — | |
| Sugars, Total | 34.8 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.78 g | 0.128 g | +3634% |
| Fatty acids, total monounsaturated | 4.00 g | 0.073 g | +5379% |
| Fatty acids, total trans | 0.040 g | 0.016 g | +150% |
| Cholesterol | — | 46.0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.295 mg | 0.030 mg | +883% |
| Riboflavin (Vitamin B2) | 0.218 mg | 0.080 mg | +172% |
| Niacin (Vitamin B3) | 2.11 mg | 0.653 mg | +223% |
| Pantothenic acid (Vitamin B5) | 0.400 mg | 0.237 mg | +69% |
| Vitamin B-6 — Pyridoxine | 0.070 mg | 0.069 mg | +1% |
| Biotin (Vitamin B7) | 34.0 ug | — | |
| Vitamin B-12 — Cobalamin | — | 1.63 ug | |
| Vitamin A, RAE | — | 3.00 ug | |
| Vitamin E (alpha-tocopherol) | 2.69 mg | 0.490 mg | +449% |
| Vitamin D (D2 + D3) | — | 0.200 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 29.0 mg | 15.0 mg | +93% |
| Iron, Fe | 2.28 mg | 0.220 mg | +936% |
| Magnesium, Mg | 32.4 mg | 16.1 mg | +101% |
| Phosphorus, P | 111 mg | 284 mg | -61% |
| Potassium, K | 245 mg | 160 mg | +53% |
| Sodium, Na | 314 mg | 333 mg | -6% |
| Zinc, Zn | 0.620 mg | 0.310 mg | +100% |
| Copper, Cu | 0.141 mg | 0.031 mg | +355% |
| Manganese, Mn | 0.755 mg | 0.011 mg | +6764% |
| Selenium, Se | 6.00 ug | 15.9 ug | -62% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 430 kcal | 53 kcal | +711% |
| Energy (Atwater Specific Factors) | — | 56 kcal | |
| Energy | 1800 kj | 235 kj | +666% |
| Nitrogen | 0.930 g | 1.97 g | -53% |
| Total fat (NLEA) | 13.7 g | 0.400 g | +3325% |
| Ash | 1.44 g | 1.36 g | +6% |
| Carbohydrate, by summation | 67.9 g | — | |
| Sucrose | 15.1 g | — | |
| Glucose | 7.58 g | — | |
| Fructose | 11.1 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.01 g | — | |
| Galactose | 0 g | — | |
| Starch | 29.8 g | — | |
| Retinol | — | 3.00 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.220 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.27 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.40 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.800 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.380 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.510 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 8.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.200 ug | |
| Vitamin K1 — Phylloquinone | 17.1 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.011 g | 0.002 g | +450% |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.014 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.011 g | 0.002 g | +450% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.074 g | 0.001 g | +7300% |
| SFA 14:0 (Myristic acid) | 0.064 g | 0.004 g | +1500% |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | 0.001 g | +400% |
| SFA 16:0 (Palmitic acid) | 2.23 g | 0.087 g | +2463% |
| SFA 17:0 (Margaric acid) | 0.014 g | 0.001 g | +1300% |
| SFA 18:0 (Stearic acid) | 2.25 g | 0.028 g | +7936% |
| SFA 20:0 (Arachidic acid) | 0.048 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.038 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.016 g | 0 g | |
| MUFA 14:1 c | 0 g | 0.001 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.001 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.019 g | 0.003 g | +533% |
| MUFA 17:1 (Heptadecenoic acid) | 0.005 g | 0.004 g | +25% |
| MUFA 17:1 c | 0.005 g | 0.004 g | +25% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.90 g | 0.048 g | +8025% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.010 g | |
| MUFA 20:1 c | 0.068 g | 0.010 g | +580% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.004 g | 0.001 g | +300% |
| MUFA 22:1 n-9 | 0.004 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | 0.005 g | -40% |
| Fatty acids, total polyunsaturated | 4.89 g | 0.182 g | +2587% |
| PUFA 18:2 c | 4.22 g | 0.005 g | +84300% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.21 g | 0.004 g | +105150% |
| PUFA 18:2 CLAs | 0.006 g | 0 g | |
| PUFA 18:3 c | 0.657 g | 0.001 g | +65600% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.632 g | 0.001 g | +63100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.025 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.001 g | -100% |
| PUFA 20:2 c | 0.004 g | 0.001 g | +300% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0.001 g | +300% |
| PUFA 20:3 c | 0 g | 0.002 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.007 g | 0.005 g | +40% |
| PUFA 20:4c | 0.007 g | 0.005 g | +40% |
| PUFA 20:5c | 0.004 g | 0.049 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0.049 g | -92% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0 g | = |
| PUFA 22:5 c | 0 g | 0.004 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.004 g | -100% |
| PUFA 22:6 c | 0.001 g | 0.116 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.116 g | -99% |
| Fatty acids, total trans-monoenoic | 0.020 g | 0.004 g | +400% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.020 g | 0.004 g | +400% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.020 g | 0.011 g | +82% |
| TFA 18:2 t not further defined | 0.020 g | 0.011 g | +82% |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | — | 0.180 g | |
| Threonine (EAA) | — | 0.580 g | |
| Isoleucine (EAA, BCAA) | — | 0.620 g | |
| Leucine (EAA, BCAA) | — | 1.06 g | |
| Lysine (EAA) | — | 1.21 g | |
| Methionine (EAA) | — | 0.400 g | |
| Cystine (conditionally essential) | — | 0.140 g | |
| Phenylalanine (EAA) | — | 0.510 g | |
| Tyrosine (conditionally essential) | — | 0.490 g | |
| Valine (EAA, BCAA) | — | 0.670 g | |
| Arginine (conditionally essential) | — | 0.930 g | |
| Histidine (EAA) | — | 0.280 g | |
| Alanine | — | 0.750 g | |
| Aspartic acid | — | 1.31 g | |
| Glutamic acid | — | 2.08 g | |
| Glycine (conditionally essential) | — | 0.590 g | |
| Proline (conditionally essential) | — | 0.500 g | |
| Serine | — | 0.540 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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