Apple Juice vs. Applesauce

Nutrition comparison of Apple Juice and Applesauce


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 has more folate.
Detailed nutritional comparison of apple juice and applesauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: 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)) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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, 2:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Juice Applesauce
Protein 1% 2%
Carbohydrates 97% 96%
Fat 2% 2%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

Applesauce and apple juice contain similar amounts of calcium - applesauce has 4mg of calcium per 100 grams and apple juice has 8mg of calcium.

iron

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.

potassium

Applesauce and apple juice contain similar amounts of potassium - applesauce has 74mg of potassium per 100 grams and apple juice has 101mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Apple Juice Applesauce
myricetin 0.01 mg ~
Quercetin 0.58 mg 2.0 mg

carotenoids

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

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple Juice or Applesauce .

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

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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does applesauce or apple juice contain more calories in 100 grams?
Applesauce and apple juice contain similar amounts of calories - applesauce has 42 calories in 100g and apple juice has 46 calories.

Does applesauce or apple juice have more carbohydrates?
By weight, applesauce and apple juice contain similar amounts of carbs - applesauce has 11.3g of carbs for 100g and apple juice has 11.3g of carbohydrates.