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Apple vs. Fruit salad — In-Depth Nutrition Comparison

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What are the main differences between apples and fruit salad?

  • Apples are richer in fiber, yet fruit salad is richer in vitamin A and manganese.
  • Fruit salad's daily need coverage for vitamin A is 11% higher.
  • Apples have 2 times more fiber than fruit salad. Apples have 2.4g of fiber, while fruit salad has 1g.
  • Apples have a lower glycemic index than fruit salad.

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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +83.3%
Contains more IronIron +108.3%
Contains more CopperCopper +85.2%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +27.3%
Contains more ManganeseManganese +331.4%
~equal in Potassium ~116mg
~equal in Selenium ~µg

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
Apple
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +39.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B3Vitamin B3 +291.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Apple Fruit salad DV% diff.
Fructose 5.9g 7%
Fiber 2.4g 1g 6%
Manganese 0.035mg 0.151mg 5%
Vitamin A 3µg 30µg 3%
Copper 0.027mg 0.05mg 3%
Vitamin K 2.2µg 2%
Vitamin B3 0.091mg 0.356mg 2%
Iron 0.12mg 0.25mg 2%
Choline 3.4mg 1%
Vitamin B6 0.041mg 0.027mg 1%
Vitamin B2 0.026mg 0.014mg 1%
Protein 0.26g 0.51g 1%
Vitamin E 0.18mg 1%
Vitamin B1 0.017mg 0.011mg 1%
Vitamin C 4.6mg 3.3mg 1%
Calcium 6mg 11mg 1%
Zinc 0.04mg 0.14mg 1%
Magnesium 5mg 8mg 1%
Calories 52kcal 50kcal 0%
Fats 0.17g 0.03g 0%
Carbs 13.81g 13.05g 0%
Net carbs 11.41g 12.05g N/A
Potassium 107mg 116mg 0%
Sugar 10.39g N/A
Starch 0.05g 0%
Phosphorus 11mg 14mg 0%
Sodium 1mg 5mg 0%
Vitamin B5 0.061mg 0.053mg 0%
Folate 3µg 3µg 0%
Saturated fat 0.028g 0.004g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.051g 0.011g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
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 FatsFats +466.7%
Contains more ProteinProtein +96.2%
Contains more OtherOther +30%
~equal in Carbs ~13.05g
~equal in Water ~86.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +363.6%
Contains less Sat. FatSaturated fat -85.7%

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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.