Apples vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Apples 52
Apple juice 46
Protein (g)
Apples 0.260
Apple juice 0.100
Carbs (g)
Apples 13.8
Apple juice 11.3
Fat (g)
Apples 0.170
Apple juice 0.130
Fiber (g)
Apples 2.40
Apple juice 0.200
Quick answers
Which has more protein?
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) — 0.260g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 52 kcal per 100g.
Which is more nutrient-dense?
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Apples | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 52 kcal | 46 kcal | +13% |
| Macronutrients | |||
| Water | 85.6 g | 88.2 g | -3% |
| Protein | 0.260 g | 0.100 g | +160% |
| Total lipid (fat) | 0.170 g | 0.130 g | +31% |
| Carbohydrate, by difference | 13.8 g | 11.3 g | +22% |
| Fiber, total dietary | 2.40 g | 0.200 g | +1100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.028 g | 0.022 g | +27% |
| Fatty acids, total monounsaturated | 0.007 g | 0.006 g | +17% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.60 mg | 38.5 mg | -88% |
| Thiamin (Vitamin B1) | 0.017 mg | 0.021 mg | -19% |
| Riboflavin (Vitamin B2) | 0.026 mg | 0.017 mg | +53% |
| Niacin (Vitamin B3) | 0.091 mg | 0.073 mg | +25% |
| Pantothenic acid (Vitamin B5) | 0.061 mg | 0.049 mg | +24% |
| Vitamin B-6 — Pyridoxine | 0.041 mg | 0.018 mg | +128% |
| Biotin (Vitamin B7) | 3.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 3.40 mg | 1.80 mg | +89% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 27.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 0.010 mg | +1700% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 8.00 mg | -25% |
| Iron, Fe | 0.120 mg | 0.120 mg | = |
| Magnesium, Mg | 5.00 mg | 5.00 mg | = |
| Phosphorus, P | 11.0 mg | 7.00 mg | +57% |
| Potassium, K | 107 mg | 101 mg | +6% |
| Sodium, Na | 1.00 mg | 4.00 mg | -75% |
| Zinc, Zn | 0.040 mg | 0.020 mg | +100% |
| Copper, Cu | 0.027 mg | 0.012 mg | +125% |
| Manganese, Mn | 0.035 mg | 0.074 mg | -53% |
| Selenium, Se | 0 ug | 0.100 ug | -100% |
| Other Nutrients | |||
| Energy | 218 kj | 191 kj | +14% |
| Ash | 0.190 g | 0.230 g | -17% |
| Total Sugars | 10.4 g | 9.62 g | +8% |
| Sucrose | 2.07 g | 1.26 g | +64% |
| Glucose | 2.43 g | 2.63 g | -8% |
| Fructose | 5.90 g | 5.73 g | +3% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0.050 g | — | |
| Fluoride, F | 3.30 ug | 39.1 ug | -92% |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 0 ug | |
| Betaine | 0.100 mg | 0.100 mg | = |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 11.0 ug | 0 ug | |
| Vitamin A, IU | 54.0 IU | 1.00 IU | +5300% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 29.0 ug | 16.0 ug | +81% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.20 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.001 g | = |
| SFA 16:0 (Palmitic acid) | 0.024 g | 0.018 g | +33% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.002 g | +50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.005 g | +40% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.051 g | 0.039 g | +31% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.043 g | 0.033 g | +30% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.007 g | +29% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 12.0 mg | — | |
| Tryptophan (EAA) | 0.001 g | — | |
| Threonine (EAA) | 0.006 g | — | |
| Isoleucine (EAA, BCAA) | 0.006 g | — | |
| Leucine (EAA, BCAA) | 0.013 g | — | |
| Lysine (EAA) | 0.012 g | — | |
| Methionine (EAA) | 0.001 g | — | |
| Cystine (conditionally essential) | 0.001 g | — | |
| Phenylalanine (EAA) | 0.006 g | — | |
| Tyrosine (conditionally essential) | 0.001 g | — | |
| Valine (EAA, BCAA) | 0.012 g | — | |
| Arginine (conditionally essential) | 0.006 g | — | |
| Histidine (EAA) | 0.005 g | — | |
| Alanine | 0.011 g | — | |
| Aspartic acid | 0.070 g | — | |
| Glutamic acid | 0.025 g | — | |
| Glycine (conditionally essential) | 0.009 g | — | |
| Proline (conditionally essential) | 0.006 g | — | |
| Serine | 0.010 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 13.2 mg | — | |
| Proanthocyanidin trimers | 8.04 mg | — | |
| Proanthocyanidin 4-6mers | 24.7 mg | — | |
| Proanthocyanidin 7-10mers | 19.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 28.8 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.120 mg | — | |
| Kaempferol | 0.140 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 4.01 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 7.53 mg | — | |
| (-)-Epicatechin 3-gallate | 0.010 mg | — | |
| (-)-Epigallocatechin | 0.260 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.190 mg | — | |
| (+)-Catechin | 1.30 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 3.10 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 0.300 mg | — | |
| Total Choline | 3.40 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.100 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.29 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) nutrition facts Apple juice, canned or bottled, unsweetened, with added ascorbic acid nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +1700% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Fiber, total dietary +1100% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Protein +160% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Vitamin B-6 — Pyridoxine +128% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
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