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.
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.
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 of 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.
Apple g
()
|
Daily Values (%) |
Cherries 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 cherries contain more calories in 100 grams?Apple and cherries contain similar amounts of calories - apple has 52 calories in 100g and cherry has 63 calories.
Does apple or cherries have more carbohydrates?
By weight, apple and cherries contain similar amounts of carbs - apple has 13.8g of carbs for 100g and cherry has 16g of carbohydrates.