Apple vs. Strawberries

Nutrition comparison of Apple and Strawberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus strawberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and strawberries:

  • Strawberry has 53% less sugar than apple.
  • Strawberry has more niacin, pantothenic acid and folate.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of apple and strawberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 38% less calories than apple - strawberry has 32 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Apple has a macronutrient ratio of 2:95:3 and for strawberries, 6:81:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Strawberries
Protein 2% 6%
Carbohydrates 95% 81%
Fat 3% 13%
Alcohol ~ ~

carbohydrates

Strawberry has 44% less carbohydrates than apple - strawberry has 7.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Strawberries and apple contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Strawberry has 53% less sugar than apple - strawberry has 4.9g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Strawberries and apple contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both strawberries and apple are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 11 times more Vitamin C than apple - strawberry has 58.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Strawberries and apple contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Strawberries and apple contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Strawberries and apple contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Strawberry has more niacin, pantothenic acid and folate. Both apple and strawberries contain significant amounts of thiamin, riboflavin and Vitamin B6.

Apple Strawberries
Thiamin 0.017 MG 0.024 MG
Riboflavin 0.026 MG 0.022 MG
Niacin 0.091 MG 0.386 MG
Pantothenic acid 0.061 MG 0.125 MG
Vitamin B6 0.041 MG 0.047 MG
Folate 3 UG 24 UG

Minerals

calcium

Strawberry has 167% more calcium than apple - strawberry has 16mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Strawberries and apple contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Strawberry has 43% more potassium than apple - strawberry has 153mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, strawberry has more kaempferol than apple per 100 grams, however, apple contains more quercetin than strawberry per 100 grams.

Apple Strawberries
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.5 mg
Quercetin 4.01 mg 1.11 mg
myricetin ~ 0.04 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both apple and strawberries contain significant amounts of lutein + zeaxanthin.

Apple Strawberries
beta-carotene 27 UG 7 UG
lutein + zeaxanthin 29 UG 26 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Strawberries
alpha linoleic acid 0.009 G 0.065 G
Total 0.009 G 0.065 G

omega 6s

Comparing omega-6 fatty acids, strawberry has more linoleic acid than apple per 100 grams.

Apple Strawberries
linoleic acid 0.043 G 0.09 G
Total 0.043 G 0.09 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) .

Apple g

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FAQ

Does strawberries or apple contain more calories in 100 grams?
Strawberry has 40% less calories than apple - strawberry has 32 calories in 100g and apple has 52 calories.

Does strawberries or apple have more carbohydrates?
By weight, strawberry has 40% fewer carbohydrates than apple - strawberry has 7.7g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.

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