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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
1
:
Contains less Sodium -80%
Contains more Iron +108.3%
Contains more Calcium +83.3%
Contains more Magnesium +60%
Contains more Copper +85.2%
Contains more Zinc +250%
Contains more Phosphorus +27.3%
Equal in Potassium - 116
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains less Sodium -80%
Contains more Iron +108.3%
Contains more Calcium +83.3%
Contains more Magnesium +60%
Contains more Copper +85.2%
Contains more Zinc +250%
Contains more Phosphorus +27.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
7
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Apple
6
Fruit salad
Mineral Summary Score
4
Apple
7
Fruit salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
2%
Apple
3%
Fruit salad
Carbohydrates
14%
Apple
13%
Fruit salad
Fats
1%
Apple
0%
Fruit salad

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Fruit salad
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Apple Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Apple Fruit salad Opinion
Calories 52 50 Apple
Protein 0.26 0.51 Fruit salad
Fats 0.17 0.03 Apple
Vitamin C 4.6 3.3 Apple
Carbs 13.81 13.05 Apple
Cholesterol 0 0
Vitamin D 0 0
Iron 0.12 0.25 Fruit salad
Calcium 6 11 Fruit salad
Potassium 107 116 Fruit salad
Magnesium 5 8 Fruit salad
Sugars 10.39 Fruit salad
Fiber 2.4 1 Apple
Copper 0.027 0.05 Fruit salad
Zinc 0.04 0.14 Fruit salad
Starch 0.05 Apple
Phosphorus 11 14 Fruit salad
Sodium 1 5 Apple
Vitamin A 54 600 Fruit salad
Vitamin E 0.18 Apple
Vitamin D 0 0
Vitamin B1 0.017 0.011 Apple
Vitamin B2 0.026 0.014 Apple
Vitamin B3 0.091 0.356 Fruit salad
Vitamin B5 0.061 0.053 Apple
Vitamin B6 0.041 0.027 Apple
Vitamin B12 0 0
Vitamin K 2.2 Apple
Folate 3 3
Trans Fat 0 0
Saturated Fat 0.028 0.004 Fruit salad
Monounsaturated Fat 0.007 0.005 Apple
Polyunsaturated fat 0.051 0.011 Apple
Tryptophan 0.001 Apple
Threonine 0.006 Apple
Isoleucine 0.006 Apple
Leucine 0.013 Apple
Lysine 0.012 Apple
Methionine 0.001 Apple
Phenylalanine 0.006 Apple
Valine 0.012 Apple
Histidine 0.005 Apple
Fructose 5.9 Apple

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.