Apple vs. Strawberries
Nutrition comparison of Apple and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and strawberries:
- Strawberry has 53% less sugar than apple.
- Strawberry has more niacin, pantothenic acid and folate.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 38% less calories than apple - strawberry has 32 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Apple has a macronutrient ratio of 2:95:3 and for strawberries, 6:81:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Strawberries | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 95% | 81% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 44% less carbohydrates than apple - strawberry has 7.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Strawberries and apple contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Strawberry has 53% less sugar than apple - strawberry has 4.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Strawberries and apple contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both strawberries and apple are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 11 times more Vitamin C than apple - strawberry has 58.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Strawberries and apple contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Strawberries and apple contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Strawberries and apple contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Strawberry has more niacin, pantothenic acid and folate. Both apple and strawberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Apple | Strawberries | |
|---|---|---|
| Thiamin | 0.017 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.022 MG |
| Niacin | 0.091 MG | 0.386 MG |
| Pantothenic acid | 0.061 MG | 0.125 MG |
| Vitamin B6 | 0.041 MG | 0.047 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Strawberry has 167% more calcium than apple - strawberry has 16mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Strawberries and apple contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Strawberry has 43% more potassium than apple - strawberry has 153mg of potassium per 100 grams and apple has 107mg 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, strawberry has more kaempferol than apple per 100 grams, however, apple contains more quercetin than strawberry per 100 grams.
| Apple | Strawberries | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.5 mg |
| Quercetin | 4.01 mg | 1.11 mg |
| myricetin | ~ | 0.04 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 strawberries contain significant amounts of lutein + zeaxanthin.
| Apple | Strawberries | |
|---|---|---|
| beta-carotene | 27 UG | 7 UG |
| lutein + zeaxanthin | 29 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.065 G |
| Total | 0.009 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than apple per 100 grams.
| Apple | Strawberries | |
|---|---|---|
| linoleic acid | 0.043 G | 0.09 G |
| Total | 0.043 G | 0.09 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 Strawberries (Strawberries, raw) .
Apple g
()
|
Daily Values (%) |
Strawberries 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 strawberries or apple contain more calories in 100 grams?Strawberry has 40% less calories than apple - strawberry has 32 calories in 100g and apple has 52 calories.
Does strawberries or apple have more carbohydrates?
By weight, strawberry has 40% fewer carbohydrates than apple - strawberry has 7.7g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.