Apple vs. Orange
Nutrition comparison of Apple and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and orange:
- Both orange and apple are high in dietary fiber.
- Orange has more thiamin, niacin, pantothenic acid and folate.
- Orange is a great source of calcium.
- Orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and apple contain similar amounts of calories - orange has 46 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to orange for fat. Apple has a macronutrient ratio of 2:96:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Orange | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 91% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and apple contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both orange and apple are high in dietary fiber. is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Orange and apple contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Orange and apple contain similar amounts of protein - orange has 0.7g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both orange and apple are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 878% more Vitamin C than apple - orange has 45mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Orange and apple contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Orange and apple contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Apple and orange contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin, pantothenic acid and folate. Both apple and orange contain significant amounts of riboflavin and Vitamin B6.
| Apple | Orange | |
|---|---|---|
| Thiamin | 0.017 MG | 0.1 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.091 MG | 0.4 MG |
| Pantothenic acid | 0.061 MG | 0.25 MG |
| Vitamin B6 | 0.041 MG | 0.051 MG |
| Folate | 3 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 617% more calcium than apple - orange has 43mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Orange and apple contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Orange has 58% more potassium than apple - orange has 169mg of potassium per 100 grams and apple has 107mg 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 | Orange | |
|---|---|---|
| beta-carotene | 27 UG | 71 UG |
| lutein + zeaxanthin | 29 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and orange contain significant amounts of alpha linoleic acid (ALA).
| Apple | Orange | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.011 G |
| Total | 0.009 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both apple and orange contain small amounts of linoleic acid.
| Apple | Orange | |
|---|---|---|
| linoleic acid | 0.043 G | 0.031 G |
| Total | 0.043 G | 0.031 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 (%) |
Orange 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 orange or apple contain more calories in 100 grams?Orange and apple contain similar amounts of calories - orange has 46 calories in 100g and apple has 52 calories.
Does orange or apple have more carbohydrates?
By weight, orange and apple contain similar amounts of carbs - orange has 11.5g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.