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How Different Fruits Compare

We all know we're supposed to eat five portions of fruit and vegetables every day, but how do we know which fruits are best for us? The latest research suggests that there is one fruit that outshines the rest: the humble British blackcurrant.

"The combined beneficial composition and impact in helath-related studies mean that blackcurrants can claim to be the No. 1 superfruit" Dr Derek Stewart - Scottish Crop Research Institute

The table below gives you all the information you need to make the best choices for your health.

Green = provides most of you RDA
Amber = provides some of your RDA
Red = provides little or none of your RDA

 
Energy
Fibre
Vitamin C
Vitamin B2
Vitamin E
Vitamin K
Calcium
Iron
Phosphorus
Potassium
Selenium
Zinc
Apple 9.2 12.8 37.5 0.8 14.3 100 0.4 1.1 1.9 3.7 100 0.0
Apricot 6.8 11.7 12.5 4.2 14.3 0.0 2.0 8.8 4.4 8.1 0.0 4.6
Banana 16.6 15.0 25.0 2.5 8.6 30.0 0.7 4.4 5.5 10.2 100 trace
Blackberry 7.7 23.9 37.5 0.0 25.7 0.0 3.9 5.5 7.5 7.6 100 4.6
Blackcurrant 8.8 32.2 100 5.8 62.9 100 10.3 13.3 11.7 9.7 100 4.6
Blueberry 9.1 46.7 25.0 2.5 54.3 100 2.7 6.6 4.0 3.1 100 3.1
Cherry 9.8 6.7 25.0 1.7 2.9 100 2.9 5.5 3.2 7.1 100 1.5
Cranberry 3.0 23.3 37.5 0.8 0.0 100 3.7 4.4 4.2 0.7 100 3.1
Grapefruit 5.7 7.8 100 1.7 14.3 trace 3.0 1.1 4.0 4.7 trace trace
Grape 12.2 12.2 7.5 0.8 17.1 100 2.0 3.3 1.8 5.8 100 trace
Lemon 2.3 10.0 100 1.7 22.9 20.0 1.4 1.1 1.8 5.5 trace trace
Mango 4.3 5.6 100 5.0 28.6 0.0 2.0 2.2 4.6 4.1 trace trace
Melon 5.4 3.3 80.0 1.7 5.7 100 1.1 trace 2.4 6.1 100 trace
Orange 8.8 10.0 100 2.5 2.9 0.0 5.3 1.1 3.6 4.4 100 trace
Passionfruit 7.0 18.3 57.5 10.0 14.3 40.0 0.6 2.2 2.6 7.9 100 trace
Peach 6.7 7.8 17.5 1.7 20.9 100 0.6 2.2 2.4 5.1 100 trace
Pear 8.9 11.7 10.0 0.8 2.9 100 0.9 1.1 2.2 3.2 100 trace
Pomegranate 15.2 18.9 17.5 1.7 17.1 100 0.4 3.3 1.6 7.4 100 1.8
Raspberry 6.3 20.6 95.0 5.8 25.7 100 5.0 12.2 7.5 6.3 100 6.2
Strawberry 4.4 12.2 100 2.5 11.4 100 2.1 5.5 5.5 5.2 100 trace