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Salmonberries vs. Apple — In-Depth Nutrition Comparison

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What are the differences between Salmonberries and Apple?

  • Salmonberries are richer than Apple in Manganese, Vitamin K, Vitamin E , Vitamin A RAE, and Vitamin C.
  • Salmonberries' daily need coverage for Manganese is 46% more.
  • Salmonberries have 17 times more Vitamin A RAE than Apple. While Salmonberries have 50µg of Vitamin A RAE, Apple has only 3µg.
  • The amount of Sugar in Salmonberries are lower.

We used Salmonberries, raw (Alaska Native) and Apples, raw, with skin types in this article.

Infographic

Salmonberries vs Apple infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmonberries
Salmonberries
8
:
2
Apple
Apple
Contains more Calcium +116.7%
Contains more Iron +233.3%
Contains more Magnesium +200%
Contains more Phosphorus +145.5%
Contains more Zinc +600%
Contains more Copper +11.1%
Contains more Manganese +3042.9%
Contains less Sodium -92.9%
Equal in Potassium - 107
Equal in Copper - 0.027
Salmonberries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +116.7%
Contains more Iron +233.3%
Contains more Magnesium +200%
Contains more Phosphorus +145.5%
Contains more Zinc +600%
Contains more Copper +11.1%
Contains more Manganese +3042.9%
Contains less Sodium -92.9%
Equal in Potassium - 107
Equal in Copper - 0.027

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmonberries
Salmonberries
10
:
2
Apple
Apple
Contains more Vitamin A +818.5%
Contains more Vitamin E +794.4%
Contains more Vitamin C +100%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +412.1%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +90.2%
Contains more Folate +466.7%
Contains more Vitamin K +572.7%
Salmonberries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 37%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +818.5%
Contains more Vitamin E +794.4%
Contains more Vitamin C +100%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +412.1%
Contains more Vitamin B5 +173.8%
Contains more Vitamin B6 +90.2%
Contains more Folate +466.7%
Contains more Vitamin K +572.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmonberries
Salmonberries
4
:
1
Apple
Apple
Contains more Protein +226.9%
Contains more Fats +94.1%
Contains more Other +180%
Contains more Carbs +37.4%
Equal in Water - 85.56
Salmonberries
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +226.9%
Contains more Fats +94.1%
Contains more Other +180%
Contains more Carbs +37.4%
Equal in Water - 85.56

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Salmonberries
Salmonberries
0
:
4
Apple
Apple
Contains more Starch +∞%
Contains more Sucrose +10250%
Contains more Glucose +27.9%
Contains more Fructose +237.1%
Salmonberries
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +10250%
Contains more Glucose +27.9%
Contains more Fructose +237.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmonberries Apple
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Salmonberries Apple Opinion
Net carbs 8.15g 11.41g Apple
Protein 0.85g 0.26g Salmonberries
Fats 0.33g 0.17g Salmonberries
Carbs 10.05g 13.81g Apple
Calories 47kcal 52kcal Apple
Starch 0g 0.05g Apple
Fructose 1.75g 5.9g Apple
Sugar 3.66g 10.39g Salmonberries
Fiber 1.9g 2.4g Apple
Calcium 13mg 6mg Salmonberries
Iron 0.4mg 0.12mg Salmonberries
Magnesium 15mg 5mg Salmonberries
Phosphorus 27mg 11mg Salmonberries
Potassium 110mg 107mg Salmonberries
Sodium 14mg 1mg Apple
Zinc 0.28mg 0.04mg Salmonberries
Copper 0.03mg 0.027mg Salmonberries
Manganese 1.1mg 0.035mg Salmonberries
Vitamin A 496IU 54IU Salmonberries
Vitamin A RAE 50µg 3µg Salmonberries
Vitamin E 1.61mg 0.18mg Salmonberries
Vitamin C 9.2mg 4.6mg Salmonberries
Vitamin B1 0.041mg 0.017mg Salmonberries
Vitamin B2 0.062mg 0.026mg Salmonberries
Vitamin B3 0.466mg 0.091mg Salmonberries
Vitamin B5 0.167mg 0.061mg Salmonberries
Vitamin B6 0.078mg 0.041mg Salmonberries
Folate 17µg 3µg Salmonberries
Vitamin K 14.8µg 2.2µg Salmonberries
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g Salmonberries
Monounsaturated Fat 0.007g Apple
Polyunsaturated fat 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Salmonberries
5%
Apple
Minerals Daily Need Coverage Score
21%
Salmonberries
4%
Apple

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 6.73g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 36)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.5)
Which food is richer in minerals?
Salmonberries
Salmonberries is relatively richer in minerals
Which food is richer in vitamins?
Salmonberries
Salmonberries is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 13mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.