Granny Smith Apple vs. White Sugar
Nutrition comparison of Granny Smith 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
granny smith apple
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and white sugar:
- Granny smith apple has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granny smith apple is a great source of dietary fiber.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, 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 granny smith apple has 85% less calories than white sugar - granny smith apple has 58 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, granny smith apple is lighter in carbs and similar to white sugar for protein and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | White Sugar | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 94% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and granny smith apple has 86% less carbohydrates than white sugar - granny smith apple has 13.6g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has more dietary fiber than white sugar - granny smith apple has 2.8g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and granny smith apple has 90% less sugar than white sugar - granny smith apple has 9.6g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Granny smith apple has more protein than white sugar - granny smith apple has 0.44g of protein per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Granny smith apple and white sugar contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Granny smith apple and white sugar contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Granny smith apple and white sugar contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Granny smith apple has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both granny smith apple and white sugar contain significant amounts of riboflavin.
| Granny Smith Apple | White Sugar | |
|---|---|---|
| Thiamin | 0.019 MG | ~ |
| Riboflavin | 0.025 MG | 0.019 MG |
| Niacin | 0.126 MG | ~ |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | ~ |
| Folate | 3 UG | ~ |
Minerals
calcium
Granny smith apple and white sugar contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Granny smith apple and white sugar contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Granny smith apple has 59 times more potassium than white sugar - granny smith apple has 120mg of potassium per 100 grams and white sugar has 2mg 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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and White Sugar (Sugar, granulated) .
Granny Smith 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 granny smith apple or white sugar contain more calories in 100 grams?White sugar is high in calories and granny smith apple has 90% less calories than white sugar - granny smith apple has 58 calories in 100g and white sugar has 387 calories.
Does granny smith apple or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and granny smith apple has 90% fewer carbohydrates than white sugar - granny smith apple has 13.6g of carbs for 100g and white sugar has 100g of carbohydrates.