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Apple vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between apples and oranges

  • The amount of vitamin C, folate, and vitamin B1 in oranges is higher than in apples.
  • Oranges cover your daily need for vitamin C, 54% more than apples.

These are the specific foods used in this comparison Apples, raw, with skin and Oranges, raw, all commercial varieties.

Infographic

Apple vs Orange 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%
Orange
Orange
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +20%
Contains more ManganeseManganese +40%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +69.2%
Contains more CopperCopper +66.7%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -100%
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
Apple
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Orange
Orange
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1056.5%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +411.8%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +209.9%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +46.3%
Contains more FolateFolate +900%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Orange DV% diff.
Vitamin C 4.6mg 53.2mg 54%
Folate 3µg 30µg 7%
Fructose 5.9g 7%
Vitamin B1 0.017mg 0.087mg 6%
Vitamin B5 0.061mg 0.25mg 4%
Calcium 6mg 40mg 3%
Potassium 107mg 181mg 2%
Copper 0.027mg 0.045mg 2%
Vitamin K 2.2µg 0µg 2%
Protein 0.26g 0.94g 1%
Carbs 13.81g 11.75g 1%
Magnesium 5mg 10mg 1%
Vitamin A 3µg 11µg 1%
Selenium 0µg 0.5µg 1%
Vitamin B2 0.026mg 0.04mg 1%
Vitamin B3 0.091mg 0.282mg 1%
Vitamin B6 0.041mg 0.06mg 1%
Choline 3.4mg 8.4mg 1%
Calories 52kcal 47kcal 0%
Protein per 100 calories 0.5g 2g N/A
Calories per 10 g protein 2000kcal 500kcal N/A
Weight per 100 calories 192g 213g N/A
Fats 0.17g 0.12g 0%
Net carbs 11.41g 9.35g N/A
Iron 0.12mg 0.1mg 0%
Sugar 10.39g 9.35g N/A
Fiber 2.4g 2.4g 0%
Zinc 0.04mg 0.07mg 0%
Starch 0.05g 0%
Phosphorus 11mg 14mg 0%
Sodium 1mg 0mg 0%
Vitamin E 0.18mg 0.18mg 0%
Manganese 0.035mg 0.025mg 0%
Saturated fat 0.028g 0.015g 0%
Monounsaturated fat 0.007g 0.023g 0%
Polyunsaturated fat 0.051g 0.025g 0%
Tryptophan 0.001mg 0.009mg 0%
Threonine 0.006mg 0.015mg 0%
Isoleucine 0.006mg 0.025mg 0%
Leucine 0.013mg 0.023mg 0%
Lysine 0.012mg 0.047mg 0%
Methionine 0.001mg 0.02mg 0%
Phenylalanine 0.006mg 0.031mg 0%
Valine 0.012mg 0.04mg 0%
Histidine 0.005mg 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +41.7%
Contains more CarbsCarbs +17.5%
Contains more ProteinProtein +261.5%
Contains more OtherOther +120%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +104%
Contains less Sat. FatSaturated fat -46.4%
Contains more Mono. FatMonounsaturated fat +228.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.