Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and applesauce:
Applesauce and apple juice contain similar amounts of calories - applesauce has 42 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is similar to applesauce for protein, carbs and fat. Apple juice has a macronutrient ratio of 1:97:2 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Applesauce | |
|---|---|---|
| Protein | 1% | 1% |
| Carbohydrates | 97% | 97% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
Applesauce and apple juice contain similar amounts of carbs - applesauce has 11.3g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
Applesauce has 450% more dietary fiber than apple juice - applesauce has 1.1g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
Applesauce and apple juice contain similar amounts of sugar - applesauce has 9.4g of sugar per 100 grams and apple juice has 9.6g of sugar.
Applesauce and apple juice contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and apple juice has 0.1g of protein.
Both applesauce and apple juice are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Applesauce and apple juice contain similar amounts of Vitamin C - applesauce has 1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Applesauce and apple juice contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Applesauce and apple juice contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Applesauce and apple juice contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
Applesauce has more folate. Both apple juice and applesauce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apple Juice | Applesauce | |
|---|---|---|
| Thiamin | 0.021 MG | 0.026 MG |
| Riboflavin | 0.017 MG | 0.03 MG |
| Niacin | 0.073 MG | 0.084 MG |
| Pantothenic acid | 0.049 MG | 0.041 MG |
| Vitamin B6 | 0.018 MG | 0.027 MG |
| Folate | ~ | 3 UG |
Applesauce and apple juice contain similar amounts of calcium - applesauce has 4mg of calcium per 100 grams and apple juice has 8mg of calcium.
Applesauce and apple juice contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and apple juice has 0.12mg of iron.
Applesauce and apple juice contain similar amounts of potassium - applesauce has 74mg of potassium per 100 grams and apple juice has 101mg of potassium.
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, both apple juice and applesauce contain small amounts of lutein + zeaxanthin.
| Apple Juice | Applesauce | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 18 UG |
| beta-carotene | ~ | 13 UG |
For omega-3 fatty acids, both apple juice and applesauce contain small amounts of alpha linoleic acid (ALA).
| Apple Juice | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.003 G |
| Total | 0.007 G | 0.003 G |
Comparing omega-6 fatty acids, both apple juice and applesauce contain small amounts of linoleic acid.
| Apple Juice | Applesauce | |
|---|---|---|
| linoleic acid | 0.033 G | 0.012 G |
| Total | 0.033 G | 0.012 G |
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.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Apple Juice g
()
|
Daily Values (%) |
Applesauce 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 | |||