Apple vs. Applesauce

Nutrition comparison of Apple and Applesauce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus applesauce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and applesauce:

  • Apple is a great source of dietary fiber.
Detailed nutritional comparison of apple 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 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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

Apple and applesauce contain similar amounts of calories - apple has 52 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, apple is similar to applesauce for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Applesauce
Protein 2% 1%
Carbohydrates 96% 97%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Apple and applesauce contain similar amounts carbs - apple has 13.8g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Apple is a great source of dietary fiber and it has 118% more dietary fiber than applesauce - apple has 2.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.

sugar

Apple and applesauce contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and applesauce has 9.4g of sugar.



Protein

protein

Apple and applesauce contain similar amounts of protein - apple has 0.26g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

Both apple and applesauce are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.

Vitamins

Vitamin C

Apple has 360% more Vitamin C than applesauce - apple has 4.6mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Apple and applesauce contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.

Vitamin E

Apple and applesauce contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Apple and applesauce contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

Both apple and applesauce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Applesauce
Thiamin 0.017 MG 0.026 MG
Riboflavin 0.026 MG 0.03 MG
Niacin 0.091 MG 0.084 MG
Pantothenic acid 0.061 MG 0.041 MG
Vitamin B6 0.041 MG 0.027 MG
Folate 3 UG 3 UG

Minerals

calcium

Apple and applesauce contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Apple and applesauce contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Apple and applesauce contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and applesauce has 74mg 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 Applesauce
luteolin 0.12 mg ~
kaempferol 0.14 mg ~
Quercetin 4.01 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 and applesauce contain significant amounts of lutein + zeaxanthin.

Apple Applesauce
beta-carotene 27 UG 13 UG
lutein + zeaxanthin 29 UG 18 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and applesauce contain small amounts of alpha linoleic acid (ALA).

Apple Applesauce
alpha linoleic acid 0.009 G 0.003 G
Total 0.009 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both apple and applesauce contain small amounts of linoleic acid.

Apple Applesauce
linoleic acid 0.043 G 0.012 G
Total 0.043 G 0.012 G



Customize your serving size


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 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .

Apple g

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choline
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G Water G
G Starch G
G Alcohol G


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