Oranges vs Apple
Nutrition comparison per 100g · USDA SR Legacy & USDA FNDDS
Oranges, raw, all commercial varieties is higher in more vitamins & minerals
Calories (kcal)
Oranges 47
Apple 61
Protein (g)
Oranges 0.940
Apple 0.170
Carbs (g)
Oranges 11.8
Apple —
Fat (g)
Oranges 0.120
Apple 0.150
Fiber (g)
Oranges 2.40
Apple 2.10
Quick answers
Which has more protein?
Oranges, raw, all commercial varieties — 0.940g vs 0.170g per 100g.
Which has fewer calories?
Oranges, raw, all commercial varieties — 47 vs 61 kcal per 100g.
Which is more nutrient-dense?
Oranges, raw, all commercial varieties 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 | Oranges | Apple | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 47 kcal | 61 kcal | -23% |
| Macronutrients | |||
| Water | 86.8 g | 84.6 g | +3% |
| Protein | 0.940 g | 0.170 g | +453% |
| Total lipid (fat) | 0.120 g | 0.150 g | -20% |
| Carbohydrate, by difference | 11.8 g | — | |
| Fiber, total dietary | 2.40 g | 2.10 g | +14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.015 g | 0.028 g | -46% |
| Fatty acids, total monounsaturated | 0.023 g | 0.007 g | +229% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 53.2 mg | 4.60 mg | +1057% |
| Thiamin (Vitamin B1) | 0.087 mg | 0.010 mg | +770% |
| Riboflavin (Vitamin B2) | 0.040 mg | 0.070 mg | -43% |
| Niacin (Vitamin B3) | 0.282 mg | 0.091 mg | +210% |
| Pantothenic acid (Vitamin B5) | 0.250 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.060 mg | 0.030 mg | +100% |
| Biotin (Vitamin B7) | 30.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.40 mg | 3.40 mg | +147% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 11.0 ug | 3.00 ug | +267% |
| Carotene, beta | 71.0 ug | — | |
| Carotene, alpha | 11.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.180 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 40.0 mg | 5.00 mg | +700% |
| Iron, Fe | 0.100 mg | 0.030 mg | +233% |
| Magnesium, Mg | 10.0 mg | 5.00 mg | +100% |
| Phosphorus, P | 14.0 mg | 9.00 mg | +56% |
| Potassium, K | 181 mg | 104 mg | +74% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.070 mg | 0.020 mg | +250% |
| Copper, Cu | 0.045 mg | 0.030 mg | +50% |
| Manganese, Mn | 0.025 mg | — | |
| Selenium, Se | 0.500 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 197 kj | — | |
| Ash | 0.440 g | — | |
| Carbohydrate, by summation | — | 14.8 g | |
| Total Sugars | 9.35 g | 12.1 g | -23% |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| trans-beta-Carotene | — | 27.0 ug | |
| Beta-carotene (Provitamin A) | 116 ug | 11.0 ug | +955% |
| Vitamin A, IU | 225 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 129 ug | — | |
| cis-Lutein/Zeaxanthin | — | 29.0 ug | |
| Tocopherols and tocotrienols | — | 0.180 mg | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 2.20 ug | -100% |
| 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 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.013 g | 0.024 g | -46% |
| SFA 18:0 (Stearic acid) | 0 g | 0.003 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.020 g | 0.007 g | +186% |
| 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 | 0.025 g | 0.051 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 0.043 g | -58% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.009 g | -22% |
| 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 | = |
| Tryptophan (EAA) | 0.009 g | — | |
| Threonine (EAA) | 0.015 g | — | |
| Isoleucine (EAA, BCAA) | 0.025 g | — | |
| Leucine (EAA, BCAA) | 0.023 g | — | |
| Lysine (EAA) | 0.047 g | — | |
| Methionine (EAA) | 0.020 g | — | |
| Cystine (conditionally essential) | 0.010 g | — | |
| Phenylalanine (EAA) | 0.031 g | — | |
| Tyrosine (conditionally essential) | 0.016 g | — | |
| Valine (EAA, BCAA) | 0.040 g | — | |
| Arginine (conditionally essential) | 0.065 g | — | |
| Histidine (EAA) | 0.018 g | — | |
| Alanine | 0.050 g | — | |
| Aspartic acid | 0.114 g | — | |
| Glutamic acid | 0.094 g | — | |
| Glycine (conditionally essential) | 0.094 g | — | |
| Proline (conditionally essential) | 0.046 g | — | |
| Serine | 0.032 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 | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.190 mg | — | |
| Kaempferol | 0.130 mg | — | |
| Myricetin | 0.150 mg | — | |
| Quercetin | 0.450 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA FNDDS. Diff column shows percentage difference relative to Food B.
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