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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" chart 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%
Equal in Potassium - 116
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
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%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 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

Comparison summary table

Pay attention to 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 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 g Apple
Fructose 5.9g g Apple
Sugar 10.39g g 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
Vitamin A 54IU 600IU Fruit salad
Vitamin E 0.18mg mg Apple
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 2.2µg µg Apple
Tryptophan 0.001mg mg Apple
Threonine 0.006mg mg Apple
Isoleucine 0.006mg mg Apple
Leucine 0.013mg mg Apple
Lysine 0.012mg mg Apple
Methionine 0.001mg mg Apple
Phenylalanine 0.006mg mg Apple
Valine 0.012mg mg Apple
Histidine 0.005mg mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
2%
Apple
3%
Fruit salad
Carbohydrates
14%
Apple
13%
Fruit salad
Fats
1%
Apple
0%
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

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