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Apple vs. White bread — In-Depth Nutrition Comparison

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Important differences between apples and white bread

  • Apples have less iron, vitamin B1, selenium, vitamin B3, folate, manganese, vitamin B2, calcium, and phosphorus.
  • White bread's daily need coverage for iron is 44% more.
  • Apples are lower in sodium.
  • White bread has a higher glycemic index than apples.

The food varieties used in the comparison are Apples, raw, with skin and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Apple vs White bread 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
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +2908.3%
Contains more CopperCopper +274.1%
Contains more ZincZinc +1750%
Contains more PhosphorusPhosphorus +790.9%
Contains more ManganeseManganese +1431.4%
Contains more SeleniumSelenium +∞%

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
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%
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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +3035.3%
Contains more Vitamin B2Vitamin B2 +834.6%
Contains more Vitamin B3Vitamin B3 +5152.7%
Contains more Vitamin B5Vitamin B5 +778.7%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more FolateFolate +3600%
Contains more CholineCholine +329.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +134.9%
Contains more ProteinProtein +3303.8%
Contains more FatsFats +1858.8%
Contains more CarbsCarbs +257.9%
Contains more OtherOther +890%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +8457.1%
Contains more Poly. FatPolyunsaturated fat +3041.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +54.8%
Contains more FructoseFructose +142.8%
Contains more StarchStarch +74240%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple White bread DV% diff.
Iron 0.12mg 3.61mg 44%
Vitamin B1 0.017mg 0.533mg 43%
Selenium 0µg 22µg 40%
Vitamin B3 0.091mg 4.78mg 29%
Folate 3µg 111µg 27%
Manganese 0.035mg 0.536mg 22%
Sodium 1mg 490mg 21%
Protein 0.26g 8.85g 17%
Vitamin B2 0.026mg 0.243mg 17%
Starch 0.05g 37.17g 15%
Calcium 6mg 144mg 14%
Carbs 13.81g 49.42g 12%
Phosphorus 11mg 98mg 12%
Calories 52kcal 266kcal 11%
Vitamin B5 0.061mg 0.536mg 10%
Polyunsaturated fat 0.051g 1.602g 10%
Copper 0.027mg 0.101mg 8%
Zinc 0.04mg 0.74mg 6%
Vitamin C 4.6mg 0mg 5%
Fats 0.17g 3.33g 5%
Fructose 5.9g 2.43g 4%
Vitamin B6 0.041mg 0.087mg 4%
Magnesium 5mg 23mg 4%
Saturated fat 0.028g 0.698g 3%
Vitamin K 2.2µg 0.2µg 2%
Choline 3.4mg 14.6mg 2%
Fiber 2.4g 2.7g 1%
Monounsaturated fat 0.007g 0.599g 1%
Potassium 107mg 126mg 1%
Net carbs 11.41g 46.72g N/A
Sugar 10.39g 5.67g N/A
Vitamin E 0.18mg 0.22mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.027g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
Minerals Daily Need Coverage Score
4%
Apple
56%
White bread

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 4.72g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.5)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 489mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 0.67g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 37)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.