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Apple vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between Apple and Fruit salad?

  • Apple is richer in Fiber, yet Fruit salad is richer in Manganese.

We used Apples, raw, with skin and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this comparison.

Infographic

Apple vs Fruit salad 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.
Contains less Sodium -80%
Contains more Calcium +83.3%
Contains more Iron +108.3%
Contains more Magnesium +60%
Contains more Phosphorus +27.3%
Contains more Zinc +250%
Contains more Copper +85.2%
Contains more Manganese +331.4%
Equal in Potassium - 116
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains less Sodium -80%
Contains more Calcium +83.3%
Contains more Iron +108.3%
Contains more Magnesium +60%
Contains more Phosphorus +27.3%
Contains more Zinc +250%
Contains more Copper +85.2%
Contains more Manganese +331.4%
Equal in Potassium - 116

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.
Apple
8
:
Contains more Vitamin C +39.4%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +51.9%
Contains more Vitamin A +1011.1%
Contains more Vitamin B3 +291.2%
Equal in Folate - 3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0% 0%
Contains more Vitamin C +39.4%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +51.9%
Contains more Vitamin A +1011.1%
Contains more Vitamin B3 +291.2%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +466.7%
Contains more Protein +96.2%
Contains more Other +30%
Equal in Carbs - 13.05
Equal in Water - 86.15
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Fats +466.7%
Contains more Protein +96.2%
Contains more Other +30%
Equal in Carbs - 13.05
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +363.6%
Contains less Saturated Fat -85.7%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +363.6%
Contains less Saturated Fat -85.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Fruit salad Opinion
Net carbs 11.41g 12.05g Fruit salad
Protein 0.26g 0.51g Fruit salad
Fats 0.17g 0.03g Apple
Carbs 13.81g 13.05g Apple
Calories 52kcal 50kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g Fruit salad
Fiber 2.4g 1g Apple
Calcium 6mg 11mg Fruit salad
Iron 0.12mg 0.25mg Fruit salad
Magnesium 5mg 8mg Fruit salad
Phosphorus 11mg 14mg Fruit salad
Potassium 107mg 116mg Fruit salad
Sodium 1mg 5mg Apple
Zinc 0.04mg 0.14mg Fruit salad
Copper 0.027mg 0.05mg Fruit salad
Manganese 0.035mg 0.151mg Fruit salad
Vitamin A 54IU 600IU Fruit salad
Vitamin A RAE 3µg 30µg Fruit salad
Vitamin E 0.18mg Apple
Vitamin C 4.6mg 3.3mg Apple
Vitamin B1 0.017mg 0.011mg Apple
Vitamin B2 0.026mg 0.014mg Apple
Vitamin B3 0.091mg 0.356mg Fruit salad
Vitamin B5 0.061mg 0.053mg Apple
Vitamin B6 0.041mg 0.027mg Apple
Folate 3µg 3µg
Choline 3.4mg Apple
Vitamin K 2.2µg Apple
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 0.004g Fruit salad
Monounsaturated Fat 0.007g 0.005g Apple
Polyunsaturated fat 0.051g 0.011g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Fruit salad
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
4%
Apple
5%
Fruit salad
Minerals Daily Need Coverage Score
4%
Apple
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 10.39g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Apple
Apple is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.