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Nutritional Comparison of Fruits*
|
ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
VIT. C
|
|
APPLE
|
1 med.
|
81
|
O.5g
|
3.5g
|
0
|
21g
|
0
|
8mg
|
|
AVOCADO
|
1 med.
|
323.5
|
31g
|
10g
|
4g
|
15g
|
20mg
|
16mg
|
|
BANANA
|
1 med.
|
108.5
|
O.5g
|
3g
|
1g
|
27.5g
|
1mg
|
10.5mg
|
|
CANTALOUPE
|
1 med. wedge
|
24
|
0
|
0.5g
|
0.5g
|
6g
|
6mg
|
7.5mg
|
|
CHERRY, SOUR
|
1 cup w/o pits
|
77.5
|
O.5g
|
2.5g
|
1.5g
|
18.9g
|
4.5mg
|
15.5mg
|
|
CHERRY, SWEET
|
1 cup w/o pits
|
104
|
1.5
|
3.5g
|
1.5g
|
24g
|
0mg
|
10mg
|
|
GRAPE
|
1 cup
|
58
|
O.5g
|
1g
|
0.5g
|
16g
|
2mg
|
3.6mg
|
|
GRAPEFRUIT
|
1/2 med.
|
41
|
O
|
1.5g
|
1g
|
10g
|
0
|
44mg
|
|
ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
VIT. C
|
|
HONEYDEW
|
1 med. wedge
|
44
|
0
|
1g
|
0.5g
|
11.5g
|
12.5mg
|
7.5mg
|
|
KIWI FRUIT
|
1 med. w/o skin
|
46.5
|
O.5g
|
2.5g
|
1g
|
115g
|
4mg
|
74.5mg
|
|
LEMON
|
1 w/o seeds
|
21.5
|
O.5g
|
5g
|
1.5g
|
11.5g
|
3mg
|
83mg
|
|
LIME
|
1 med.
|
20
|
O
|
2g
|
0.5g
|
7g
|
1.5mg
|
19.5mg
|
|
NECTARINE
|
1 med.
|
66.5
|
O.5g
|
2g
|
1.5g
|
16g
|
0
|
7.5mg
|
|
ORANGE
|
1 med.
|
61.5
|
O
|
3g
|
1g
|
15.5g
|
0
|
69.5mg
|
|
PEACH
|
1 med.
|
42
|
O
|
2g
|
0.5g
|
11g
|
0
|
6.5mg
|
|
PEAR
|
1 med.
|
100
|
O.5g
|
4g
|
0.5g
|
25g
|
0
|
6.5mg
|
|
ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
VIT. C
|
|
PINEAPPLE
|
1 slice, 3/4" thick
|
41
|
O.5g
|
1g
|
0.5g
|
10.5g
|
1mg
|
13mg
|
|
PLUM
|
1 med.
|
36.5
|
O.5g
|
1g
|
0.5g
|
8.5g
|
0
|
6mg
|
|
STRAWBERRY
|
1 cup, halves
|
45.5g
|
O.5g
|
3.5g
|
1g
|
10.5g
|
1.5mg
|
86mg
|
|
TANGERINE
|
1 med.
|
37
|
O
|
2g
|
0.5g
|
9.5g
|
1mg
|
12mg
|
|
WATERMELON
|
1 cup diced
|
48.5
|
O.5g
|
1g
|
1g
|
11g
|
3mg
|
12mg
|
Source: USDA - Nutrient Data Lab (Sept. 1996)
*All Data is based on raw fruits - rounded to nearest 0.5
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