Vegan Food with Nutrition Similar to Apple


image of apple

Similar to Apple

A common fruit, apple is a good source of dietary fiber. It also has significant amounts of Vitamin C and potassium. One apple contains about 116 calories.

Several foods are similar nutritionally to apple, including pears, peach and cherries. Other similar foods include granny smith apple, apricot and black beans.

We compared the key nutrients in apple (dietary fiber, Vitamin C and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
fruits: Pears, Peach, Cherries, Nectarine, Passion Fruit, Figs, Cranberry, Granny Smith Apple, Apricot
plants and vegetables: Rosemary, Cardamom, Artichoke, Yellow Corn, Lima Beans, Eggplant, Beets
nuts, grains and legumes: Chickpeas, Black Beans, Mung Bean, Kidney Beans
The details of the top vegan 20 foods most nutritionally similar to apple are below.

fruits

There are quite a few fruits or fruit products that offer similar nutritional benefits to apple. Pears, peach, cherries, nectarine and passion fruit are all high in dietary fiber, Vitamin C and or potassium.

Pears

image of pears

Similarity: > 95%

Pears are also high in dietary fiber and contains some of the same nutrients. Also, pears contains more riboflavin than apple.

For 100 grams of apple and pears:


Apple
(3/4 cup)
Pears
(3/4 cup)
2.4
dietary fiber (G)
3.1
4.6
Vitamin C (MG)
4.3
107
potassium (MG)
116
View More
0.982 | 0.982 | 0.58 Complete Comparison:
Pears vs. Apple


Peach

image of peach

Similarity: > 95%

Peach contains nutrients similar to apple, but in smaller amounts overall. Also, peach contains more Vitamin A than apple.

For 100 grams of apple and peach:


Apple
(3/4 cup)
Peach
(5/8 cup)
2.4
dietary fiber (G)
1.5
4.6
Vitamin C (MG)
4.1
107
potassium (MG)
122
View More
0.966 | 0.966 | 0.65 Complete Comparison:
Peach vs. Apple


Cherries

image of cherries

Similarity: > 95%

Cherries are also high in dietary fiber and contains some of the same nutrients. Also, cherries contains more Vitamin C, Vitamin A and potassium than apple.

For 100 grams of apple and cherries:


Apple
(3/4 cup)
Cherries
(3/4 cup)
2.4
dietary fiber (G)
2.1
4.6
Vitamin C (MG)
7
107
potassium (MG)
222
View More
0.951 | 0.951 | 0.73 Complete Comparison:
Cherries vs. Apple


Nectarine

image of nectarine

Similarity: > 90%

Nectarine contains nutrients similar to apple, but in smaller amounts overall. Also, nectarine contains more calcium, potassium and niacin than apple.

For 100 grams of apple and nectarine:


Apple
(3/4 cup)
Nectarine
(3/4 cup)
2.4
dietary fiber (G)
1.7
4.6
Vitamin C (MG)
5.4
107
potassium (MG)
201
View More
0.93 | 0.93 | 0.76 Complete Comparison:
Nectarine vs. Apple


Passion Fruit

image of passion fruit

Similarity: > 90%

More nutritionally dense than apple, passion fruit is also high in dietary fiber and contains some of the same nutrients. Moreover, passion fruit contains more protein, Vitamin C, Vitamin A and iron than apple.

For 100 grams of apple and passion fruit:


Apple
(3/4 cup)
Passion Fruit
(about 3/8 cup)
2.4
dietary fiber (G)
10
4.6
Vitamin C (MG)
30
107
potassium (MG)
348
View More
0.928 | 0.928 | 1.92 Complete Comparison:
Passion Fruit vs. Apple


Figs

image of figs

Similarity: > 90%

Figs are also high in dietary fiber and contains some of the same nutrients. Also, figs contains more calcium, potassium and Vitamin B6 than apple.

For 100 grams of apple and figs:


Apple
(3/4 cup)
Figs
(1.5 large)
2.4
dietary fiber (G)
2.9
4.6
Vitamin C (MG)
2
107
potassium (MG)
232
View More
0.91 | 0.91 | 0.96 Complete Comparison:
Figs vs. Apple


Cranberry

image of cranberry

Similarity: > 90%

Cranberry is also high in dietary fiber and contains some of the same nutrients. Also, cranberry contains more Vitamin C and Vitamin A than apple.

For 100 grams of apple and cranberry:


Apple
(3/4 cup)
Cranberry
(7/8 cup)
2.4
dietary fiber (G)
3.6
4.6
Vitamin C (MG)
14
107
potassium (MG)
80
View More
0.903 | 0.903 | 0.95 Complete Comparison:
Cranberry vs. Apple


Granny Smith Apple

image of granny smith apple

Similarity: > 90%

Granny smith apple is also high in dietary fiber and contains some of the same nutrients. Also, granny smith apple contains more Vitamin E and folate than apple.

For 100 grams of apple and granny smith apple:


Apple
(3/4 cup)
Granny Smith Apple
(7/8 cup)
2.4
dietary fiber (G)
2.8
4.6
Vitamin C (MG)
0
107
potassium (MG)
120
View More
0.898 | 0.898 | 0.49 Complete Comparison:
Granny Smith Apple vs. Apple


Apricot

image of apricot

Similarity: > 90%

More nutritionally dense than apple, apricot contains nutrients similar to apple, but in smaller amounts overall. Also, apricot contains more Vitamin C, Vitamin A and potassium than apple.

For 100 grams of apple and apricot:


Apple
(3/4 cup)
Apricot
(5/8 cup)
2.4
dietary fiber (G)
2
4.6
Vitamin C (MG)
10
107
potassium (MG)
259
View More
0.898 | 0.898 | 1.05 Complete Comparison:
Apricot vs. Apple


plants and vegetables

Several plants and vegetables offer similar nutrients to apple including rosemary, cardamom, artichoke, yellow corn and lima beans.

Rosemary

image of rosemary

Similarity: > 90%

More nutritionally dense than apple, rosemary is also high in dietary fiber and contains some of the same nutrients. Also, rosemary contains more protein, Vitamin C and Vitamin A than apple.

For 100 grams of apple and rosemary:


Apple
(3/4 cup)
Rosemary
(143 tsps)
2.4
dietary fiber (G)
14
4.6
Vitamin C (MG)
22
107
potassium (MG)
668
View More
0.934 | 0.934 | 4.31 Complete Comparison:
Rosemary vs. Apple


Cardamom

image of cardamom

Similarity: > 90%

More nutritionally dense than apple, cardamom is also high in dietary fiber and contains some of the same nutrients. Moreover, cardamom contains more protein, Vitamin C, calcium and iron than apple.

For 100 grams of apple and cardamom:


Apple
(3/4 cup)
Cardamom
(50 tsps)
2.4
dietary fiber (G)
28
4.6
Vitamin C (MG)
21
107
potassium (MG)
1119
View More
0.924 | 0.924 | 7.2 Complete Comparison:
Cardamom vs. Apple


Artichoke

image of artichoke

Similarity: > 90%

More nutritionally dense than apple, artichoke is also high in dietary fiber and contains some of the same nutrients. Moreover, artichoke contains more protein, Vitamin C, calcium, iron and potassium than apple.

For 100 grams of apple and artichoke:


Apple
(3/4 cup)
Artichoke
(3/4 artichoke)
2.4
dietary fiber (G)
5.4
4.6
Vitamin C (MG)
12
107
potassium (MG)
370
View More
0.915 | 0.915 | 2.02 Complete Comparison:
Artichoke vs. Apple


Yellow Corn

image of yellow corn

Similarity: > 90%

More nutritionally dense than apple, yellow corn is also high in dietary fiber and contains some of the same nutrients. Moreover, yellow corn contains more protein, potassium, thiamin and niacin than apple.

For 100 grams of apple and yellow corn:


Apple
(3/4 cup)
Yellow Corn
(about 1 ear)
2.4
dietary fiber (G)
2.4
4.6
Vitamin C (MG)
5.5
107
potassium (MG)
218
View More
0.91 | 0.91 | 1.49 Complete Comparison:
Yellow Corn vs. Apple


Lima Beans

image of lima beans

Similarity: > 90%

More nutritionally dense than apple, lima beans are also high in dietary fiber and contains some of the same nutrients. Moreover, lima beans contains more protein, Vitamin C, calcium and iron than apple.

For 100 grams of apple and lima beans:


Apple
(3/4 cup)
Lima Beans
(5/8 cup)
2.4
dietary fiber (G)
4.9
4.6
Vitamin C (MG)
23
107
potassium (MG)
467
View More
0.903 | 0.903 | 3.18 Complete Comparison:
Lima Beans vs. Apple


Eggplant

image of eggplant

Similarity: > 90%

Eggplant is also high in dietary fiber and contains some of the same nutrients. Also, eggplant contains more potassium than apple.

For 100 grams of apple and eggplant:


Apple
(3/4 cup)
Eggplant
(1.25 cup)
2.4
dietary fiber (G)
3
4.6
Vitamin C (MG)
2.2
107
potassium (MG)
229
View More
0.895 | 0.895 | 0.91 Complete Comparison:
Eggplant vs. Apple


Beets

image of beets

Similarity: 89%

More nutritionally dense than apple, beets are also high in dietary fiber and contains some of the same nutrients. Moreover, beets contains more calcium, iron, potassium and folate than apple.

For 100 grams of apple and beets:


Apple
(3/4 cup)
Beets
(3/4 cup)
2.4
dietary fiber (G)
2.8
4.6
Vitamin C (MG)
4.9
107
potassium (MG)
325
View More
0.886 | 0.886 | 1.3 Complete Comparison:
Beets vs. Apple


nuts, grains and legumes

Several seeds or grains offer similar nutrients to apple including chickpeas, black beans, mung bean and kidney beans.

Chickpeas

image of chickpeas

Similarity: > 90%

More nutritionally dense than apple, chickpeas are also high in dietary fiber and contains some of the same nutrients. Moreover, chickpeas contains more protein, calcium, iron and potassium than apple.

For 100 grams of apple and chickpeas:


Apple
(3/4 cup)
Chickpeas
(5/8 cup)
2.4
dietary fiber (G)
7.6
4.6
Vitamin C (MG)
1.3
107
potassium (MG)
291
View More
0.908 | 0.908 | 3.16 Complete Comparison:
Chickpeas vs. Apple


Black Beans

image of black beans

Similarity: > 90%

More nutritionally dense than apple, black beans are also high in dietary fiber and contains some of the same nutrients. Moreover, black beans contains more protein, calcium, iron and potassium than apple.

For 100 grams of apple and black beans:


Apple
(3/4 cup)
Black Beans
(about 3/8 cup)
2.4
dietary fiber (G)
6.9
4.6
Vitamin C (MG)
2.7
107
potassium (MG)
308
View More
0.895 | 0.895 | 1.89 Complete Comparison:
Black Beans vs. Apple


Mung Bean

image of mung bean

Similarity: 89%

More nutritionally dense than apple, mung bean is also high in dietary fiber and contains some of the same nutrients. Moreover, mung bean contains more protein, calcium, iron and potassium than apple.

For 100 grams of apple and mung bean:


Apple
(3/4 cup)
Mung Bean
(1/2 cup)
2.4
dietary fiber (G)
16
4.6
Vitamin C (MG)
4.8
107
potassium (MG)
1246
View More
0.891 | 0.891 | 7.63 Complete Comparison:
Mung Bean vs. Apple


Kidney Beans

image of kidney beans

Similarity: 89%

More nutritionally dense than apple, kidney beans are also high in dietary fiber and contains some of the same nutrients. Moreover, kidney beans contains more protein, calcium, iron and potassium than apple.

For 100 grams of apple and kidney beans:


Apple
(3/4 cup)
Kidney Beans
(5/8 cup)
2.4
dietary fiber (G)
6
4.6
Vitamin C (MG)
0.2
107
potassium (MG)
250
View More
0.885 | 0.885 | 1.69 Complete Comparison:
Kidney Beans vs. Apple



Other Nutritional Substitutes

Food item missing