Apple vs. Orange

Nutrition comparison of Apple and Orange


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

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

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

  • Both orange and apple are high in dietary fiber.
  • Orange has more thiamin, niacin, pantothenic acid and folate.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of apple and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Orange src

Here's an infographic summarizing the nutritional differences between apple and orange. marks particularly rich nutrients.


Calories and Carbs

calories

Orange and apple contain similar amounts of calories - orange has 46 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to orange for fat. Apple has a macronutrient ratio of 2:96:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Orange
Protein 2% 6%
Carbohydrates 96% 91%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange and apple contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Both orange and apple are high in dietary fiber. is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Orange and apple contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Orange and apple contain similar amounts of protein - orange has 0.7g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 878% more Vitamin C than apple - orange has 45mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Orange and apple contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Orange and apple contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Apple and orange contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Apple Orange
Thiamin 0.017 MG 0.1 MG
Riboflavin 0.026 MG 0.04 MG
Niacin 0.091 MG 0.4 MG
Pantothenic acid 0.061 MG 0.25 MG
Vitamin B6 0.041 MG 0.051 MG
Folate 3 UG 17 UG

Minerals

calcium

Orange is a great source of calcium and it has 617% more calcium than apple - orange has 43mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Orange and apple contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Orange has 58% more potassium than apple - orange has 169mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

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,

Apple Orange
beta-carotene 27 UG 71 UG
lutein + zeaxanthin 29 UG 129 UG
alpha-carotene ~ 11 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and orange contain significant amounts of alpha linoleic acid (ALA).

Apple Orange
alpha linoleic acid 0.009 G 0.011 G
Total 0.009 G 0.011 G

omega 6s

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

Apple Orange
linoleic acid 0.043 G 0.031 G
Total 0.043 G 0.031 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 Orange (Oranges, raw, Florida) .

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FAQ

Does orange or apple contain more calories in 100 grams?
Orange and apple contain similar amounts of calories - orange has 46 calories in 100g and apple has 52 calories.

Does orange or apple have more carbohydrates?
By weight, orange and apple contain similar amounts of carbs - orange has 11.5g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.