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Orange vs. Apple — In-Depth Nutrition Comparison

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Summary of differences between oranges and apples

  • 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.
  • Oranges contain 10 times more folate than apples. While oranges contain 30µg of folate, apples contain only 3µg.

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

Infographic

Orange vs Apple 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.
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%
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%
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 +∞%
Contains more IronIron +20%
Contains more ManganeseManganese +40%

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.
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%
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%
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%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +261.5%
Contains more OtherOther +120%
Contains more FatsFats +41.7%
Contains more CarbsCarbs +17.5%
~equal in Water ~85.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -46.4%
Contains more Mono. FatMonounsaturated fat +228.6%
Contains more Poly. FatPolyunsaturated fat +104%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.