Granny Smith Apple vs. Orange
Nutrition comparison of Granny Smith Apple and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and orange:
- Both granny smith apple and orange 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.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and orange contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, granny smith apple is similar to orange for protein, carbs and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Orange | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 94% | 91% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and orange contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both granny smith apple and orange are high in dietary fiber. Granny smith apple has 17% more dietary fiber than orange - granny smith apple has 2.8g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Granny smith apple and orange contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Granny smith apple and orange contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both orange and granny smith apple are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - orange has 45mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and orange contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Granny smith apple and orange contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Granny smith apple and orange contain similar amounts of Vitamin K - granny smith apple has 3.2ug 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 granny smith apple and orange contain significant amounts of riboflavin and Vitamin B6.
| Granny Smith Apple | Orange | |
|---|---|---|
| Thiamin | 0.019 MG | 0.1 MG |
| Riboflavin | 0.025 MG | 0.04 MG |
| Niacin | 0.126 MG | 0.4 MG |
| Pantothenic acid | 0.056 MG | 0.25 MG |
| Vitamin B6 | 0.037 MG | 0.051 MG |
| Folate | 3 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 760% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Granny smith apple and orange contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 41% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and orange has 169mg 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, both granny smith apple and orange contain significant amounts of beta-carotene.
| Granny Smith Apple | Orange | |
|---|---|---|
| beta-carotene | 59 UG | 71 UG |
| lutein + zeaxanthin | 64 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Orange (Oranges, raw, Florida) .
Granny Smith Apple g
()
|
Daily Values (%) |
Orange g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does granny smith apple or orange contain more calories in 100 grams?Granny smith apple and orange contain similar amounts of calories - granny smith apple has 58 calories in 100g and orange has 46 calories.
Does granny smith apple or orange have more carbohydrates?
By weight, granny smith apple and orange contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and orange has 11.5g of carbohydrates.