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Apple vs. Spread — In-Depth Nutrition Comparison

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What are the main differences between apples and spread?

  • Apples have less vitamin B12, selenium, vitamin B1, copper, choline, vitamin E, and vitamin B3 than spread.
  • Spread's daily need coverage for vitamin B12 is 47% higher.
  • Apples contain less saturated fat.
  • Spread has a lower glycemic index than apples.

We used Apples, raw, with skin and Sandwich spread, pork, beef types in this comparison.

Infographic

Apple vs Spread 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
2
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%
Spread
Spread
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +34.6%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +100%
Contains more IronIron +558.3%
Contains more CopperCopper +381.5%
Contains more ZincZinc +2450%
Contains more PhosphorusPhosphorus +436.4%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~110mg

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
3
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%
Spread
Spread
10
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +911.8%
Contains more Vitamin B2Vitamin B2 +415.4%
Contains more Vitamin B3Vitamin B3 +1801.1%
Contains more Vitamin B5Vitamin B5 +604.9%
Contains more Vitamin B6Vitamin B6 +192.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1732.4%

All nutrients comparison - raw data values

Nutrient Apple Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 1mg 1013mg 44%
Saturated fat 0.028g 5.977g 27%
Fats 0.17g 17.34g 26%
Monounsaturated fat 0.007g 7.584g 19%
Selenium 0µg 9.7µg 18%
Polyunsaturated fat 0.051g 2.565g 17%
Protein 0.26g 7.66g 15%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.017mg 0.172mg 13%
Copper 0.027mg 0.13mg 11%
Choline 3.4mg 62.3mg 11%
Vitamin B3 0.091mg 1.73mg 10%
Vitamin E 0.18mg 1.74mg 10%
Calories 52kcal 235kcal 9%
Zinc 0.04mg 1.02mg 9%
Fiber 2.4g 0.2g 9%
Iron 0.12mg 0.79mg 8%
Vitamin B2 0.026mg 0.134mg 8%
Vitamin B5 0.061mg 0.43mg 7%
Fructose 5.9g 7%
Phosphorus 11mg 59mg 7%
Vitamin B6 0.041mg 0.12mg 6%
Vitamin C 4.6mg 0mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 3µg 26µg 3%
Magnesium 5mg 8mg 1%
Carbs 13.81g 11.94g 1%
Calcium 6mg 12mg 1%
Vitamin K 2.2µg 1.6µg 1%
Net carbs 11.41g 11.74g N/A
Potassium 107mg 110mg 0%
Sugar 10.39g 0g N/A
Starch 0.05g 0%
Manganese 0.035mg 0.026mg 0%
Folate 3µg 2µg 0%
Tryptophan 0.001mg 0.082mg 0%
Threonine 0.006mg 0.334mg 0%
Isoleucine 0.006mg 0.334mg 0%
Leucine 0.013mg 0.6mg 0%
Lysine 0.012mg 0.663mg 0%
Methionine 0.001mg 0.196mg 0%
Phenylalanine 0.006mg 0.301mg 0%
Valine 0.012mg 0.356mg 0%
Histidine 0.005mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +15.7%
Contains more WaterWater +41.9%
Contains more ProteinProtein +2846.2%
Contains more FatsFats +10100%
Contains more OtherOther +1290%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +108242.9%
Contains more Poly. FatPolyunsaturated fat +4929.4%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.