Apple vs. White Sugar
Nutrition comparison of Apple and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and white sugar:
- Apple has more thiamin, niacin, pantothenic acid, 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 White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and apple has 87% less calories than white sugar - white sugar has 387 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in carbs and similar to white sugar for protein and fat. Apple has a macronutrient ratio of 2:96:3 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | White Sugar | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 96% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and apple has 86% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in white sugar comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than white sugar - apple has 2.4g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and apple has 90% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Apple and white sugar contain similar amounts of protein - apple has 0.26g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both apple and white sugar are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than white sugar - apple has 4.6mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Apple and white sugar contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Apple and white sugar contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Apple and white sugar contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Apple has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and white sugar contain significant amounts of riboflavin.
| Apple | White Sugar | |
|---|---|---|
| Thiamin | 0.017 MG | ~ |
| Riboflavin | 0.026 MG | 0.019 MG |
| Niacin | 0.091 MG | ~ |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | ~ |
| Folate | 3 UG | ~ |
Minerals
calcium
White sugar and apple contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and apple has 6mg of calcium.
iron
White sugar and apple contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Apple has 52 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and apple has 107mg of potassium.
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 White Sugar (Sugar, granulated) .
Apple g
()
|
Daily Values (%) |
White Sugar 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 white sugar or apple contain more calories in 100 grams?White sugar is high in calories and apple has 90% less calories than white sugar - white sugar has 387 calories in 100g and apple has 52 calories.
Does white sugar or apple have more carbohydrates?
By weight, white sugar is high in carbohydrates and apple has 90% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in white sugar comprise of 100% sugar.