Apple Juice vs. Granny Smith Apple
Nutrition comparison of Apple Juice and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and granny smith apple:
- Granny smith apple has more Vitamin B6 and folate.
- Granny smith apple is a great source of dietary fiber.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and apple juice contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is similar to granny smith apple for protein, carbs and fat. Apple juice has a macronutrient ratio of 1:97:2 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Granny Smith Apple | |
|---|---|---|
| Protein | 1% | 3% |
| Carbohydrates | 97% | 94% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and apple juice contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 13 times more dietary fiber than apple juice - granny smith apple has 2.8g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Granny smith apple and apple juice contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Granny smith apple and apple juice contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both apple juice and granny smith apple are low in saturated fat - apple juice has 0.02g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Apple juice has more Vitamin C than granny smith apple - apple juice has 0.9mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and apple juice contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Granny smith apple and apple juice contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Granny smith apple and apple juice contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Granny smith apple has more Vitamin B6 and folate. Both apple juice and granny smith apple contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Apple Juice | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.021 MG | 0.019 MG |
| Riboflavin | 0.017 MG | 0.025 MG |
| Niacin | 0.073 MG | 0.126 MG |
| Pantothenic acid | 0.049 MG | 0.056 MG |
| Vitamin B6 | 0.018 MG | 0.037 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Granny smith apple and apple juice contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Granny smith apple and apple juice contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Granny smith apple and apple juice contain similar amounts of potassium - granny smith apple has 120mg of potassium per 100 grams and apple juice has 101mg of potassium.
Antioxidants and Phytonutrients
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,
| Apple Juice | Granny Smith Apple | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 64 UG |
| beta-carotene | ~ | 59 UG |
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 Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Apple Juice g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or apple juice contain more calories in 100 grams?Granny smith apple and apple juice contain similar amounts of calories - granny smith apple has 58 calories in 100g and apple juice has 46 calories.
Does granny smith apple or apple juice have more carbohydrates?
By weight, granny smith apple and apple juice contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.