Apple vs. Apple Juice
Nutrition comparison of Apple and Apple Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
apple juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and apple juice:
- Apple has more Vitamin B6 and folate.
- Apple is a great source of dietary fiber.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and apple juice contain similar amounts of calories - apple has 52 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple is similar to apple juice for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for apple juice, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Apple Juice | |
|---|---|---|
| Protein | 2% | 1% |
| Carbohydrates | 96% | 97% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and apple juice contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 11 times more dietary fiber than apple juice - apple has 2.4g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Apple and apple juice contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Apple and apple juice contain similar amounts of protein - apple has 0.26g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both apple and apple juice are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Apple has 411% more Vitamin C than apple juice - apple has 4.6mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Apple and apple juice contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Apple and apple juice contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Apple and apple juice contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Apple has more Vitamin B6 and folate. Both apple and apple juice contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Apple | Apple Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.021 MG |
| Riboflavin | 0.026 MG | 0.017 MG |
| Niacin | 0.091 MG | 0.073 MG |
| Pantothenic acid | 0.061 MG | 0.049 MG |
| Vitamin B6 | 0.041 MG | 0.018 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Apple and apple juice contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Apple and apple juice contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Apple and apple juice contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and apple juice has 101mg 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,
| Apple | Apple Juice | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | ~ |
| Quercetin | 4.01 mg | 0.58 mg |
| myricetin | ~ | 0.01 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 apple juice contain significant amounts of lutein + zeaxanthin.
| Apple | Apple Juice | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 29 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and apple juice contain small amounts of alpha linoleic acid (ALA).
| Apple | Apple Juice | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.007 G |
| Total | 0.009 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both apple and apple juice contain small amounts of linoleic acid.
| Apple | Apple Juice | |
|---|---|---|
| linoleic acid | 0.043 G | 0.033 G |
| Total | 0.043 G | 0.033 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 Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Apple g
()
|
Daily Values (%) |
Apple Juice 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 apple or apple juice contain more calories in 100 grams?Apple and apple juice contain similar amounts of calories - apple has 52 calories in 100g and apple juice has 46 calories.
Does apple or apple juice have more carbohydrates?
By weight, apple and apple juice contain similar amounts of carbs - apple has 13.8g of carbs for 100g and apple juice has 11.3g of carbohydrates.