Cookies vs Sugars

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
Sugars 385

Protein (g)

Cookies 5.79
Sugars 0

Carbs (g)

Cookies 69.6
Sugars 99.6

Fat (g)

Cookies 14.3
Sugars 0.320

Fiber (g)

Cookies 3.30
Sugars —

Quick answers

Which has more protein?

Cookies, oatmeal, soft, with raisins — 5.79g vs 0g per 100g.

Which has fewer calories?

Sugars, granulated — 385 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 Sugars
Energy
Energy 430 kcal 385 kcal
Macronutrients
Water 8.85 g 0.020 g
Protein 5.79 g 0 g
Total lipid (fat) 14.3 g 0.320 g
Carbohydrate, by difference 69.6 g 99.6 g
Fiber, total dietary 3.30 g —
Sugars, Total 34.8 g 99.8 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) 0.295 mg —
Riboflavin (Vitamin B2) 0.218 mg —
Niacin (Vitamin B3) 2.11 mg —
Pantothenic acid (Vitamin B5) 0.400 mg —
Vitamin B-6 — Pyridoxine 0.070 mg —
Biotin (Vitamin B7) 34.0 ug —
Vitamin E (alpha-tocopherol) 2.69 mg —
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug —
Minerals
Calcium, Ca 29.0 mg 1.00 mg
Iron, Fe 2.28 mg 0.050 mg
Magnesium, Mg 32.4 mg 0.300 mg
Phosphorus, P 111 mg 0 mg
Potassium, K 245 mg 2.00 mg
Sodium, Na 314 mg 1.00 mg
Zinc, Zn 0.620 mg 0.010 mg
Copper, Cu 0.141 mg 0.007 mg
Manganese, Mn 0.755 mg 0.004 mg
Selenium, Se 6.00 ug —
Other Nutrients
Energy (Atwater General Factors) 430 kcal 401 kcal
Energy (Atwater Specific Factors) — 385 kcal
Energy 1800 kj 1610 kj
Nitrogen 0.930 g 0 g
Total fat (NLEA) 13.7 g —
Ash 1.44 g 0.070 g
Carbohydrate, by summation 67.9 g —
Sucrose 15.1 g 99.8 g
Glucose 7.58 g 0 g
Fructose 11.1 g 0 g
Lactose 0 g 0 g
Maltose 1.01 g 0 g
Galactose 0 g 0.030 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 —
Iodine
Iodine mcg/100gB — 0 mcg
Fluoride
Mean mcg/100g ** — 1.45 mg

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

Cookies, oatmeal, soft, with raisins nutrition facts Sugars, granulated nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +31300% in Cookies, oatmeal, soft, with raisins Manganese, Mn +18775% in Cookies, oatmeal, soft, with raisins Potassium, K +12150% in Cookies, oatmeal, soft, with raisins Magnesium, Mg +10700% in Cookies, oatmeal, soft, with raisins

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