Apple vs. Cherries

Nutrition comparison of Apple and Cherries


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

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

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

  • Both apple and cherries are high in dietary fiber.
  • Cherry has more pantothenic acid.
  • Cherry is a great source of potassium.
Detailed nutritional comparison of apple and cherries 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 Cherries (Cherries, sweet, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Cherries src

Calories and Carbs

calories

Apple and cherries contain similar amounts of calories - apple has 52 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to cherries for fat. Apple has a macronutrient ratio of 2:96:3 and for cherries, 6:91:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Cherries
Protein 2% 6%
Carbohydrates 96% 91%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Apple and cherries contain similar amounts carbs - apple has 13.8g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Both apple and cherries are high in dietary fiber. Apple has 14% more dietary fiber than cherry - apple has 2.4g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Apple and cherries contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and cherry has 12.8g of sugar.



Protein

protein

Apple and cherries contain similar amounts of protein - apple has 0.26g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both apple and cherries are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Cherry has 52% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

Apple and cherries contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.

Vitamin E

Apple and cherries contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Apple and cherries contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Apple Cherries
Thiamin 0.017 MG 0.027 MG
Riboflavin 0.026 MG 0.033 MG
Niacin 0.091 MG 0.154 MG
Pantothenic acid 0.061 MG 0.199 MG
Vitamin B6 0.041 MG 0.049 MG
Folate 3 UG 4 UG

Minerals

calcium

Apple and cherries contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Apple and cherries contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 107% more potassium than apple - apple has 107mg of potassium per 100 grams and cherry has 222mg 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, both apple and cherries contain significant amounts of kaempferol and quercetin.

Apple Cherries
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.24 mg
Quercetin 4.01 mg 2.29 mg
isorhamnetin ~ 0.05 mg
myricetin ~ 0.05 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 cherries contain significant amounts of beta-carotene.

Apple Cherries
beta-carotene 27 UG 38 UG
lutein + zeaxanthin 29 UG 85 UG

Omega-3 and Omega-6

omega 3s

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

Apple Cherries
alpha linoleic acid 0.009 G 0.026 G
Total 0.009 G 0.026 G

omega 6s

Comparing omega-6 fatty acids, both apple and cherries contain small amounts of linoleic acid.

Apple Cherries
linoleic acid 0.043 G 0.027 G
Total 0.043 G 0.027 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 Cherries (Cherries, sweet, raw) .

Apple g

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G Water G
G Starch G
G Alcohol G