Applesauce vs. Coconut

Nutrition comparison of Applesauce and Coconut


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

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

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

  • Coconut has more thiamin, niacin, pantothenic acid and folate.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of applesauce and coconut 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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Coconut is high in calories and applesauce has 88% less calories than coconut - coconut has 354 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, applesauce is much heavier in carbs, much lighter in fat and similar to coconut for protein. Applesauce has a macronutrient ratio of 2:96:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Coconut
Protein 2% 4%
Carbohydrates 96% 16%
Fat 2% 80%
Alcohol ~ ~

carbohydrates

Coconut and applesauce contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Coconut is an excellent source of dietary fiber and it has 718% more dietary fiber than applesauce - coconut has 9g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.

sugar

Coconut and applesauce contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and applesauce has 9.4g of sugar.

Protein

protein

Coconut has 18 times more protein than applesauce - coconut has 3.3g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

Coconut is high in saturated fat and applesauce has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.

Vitamins

Vitamin C

Coconut and applesauce contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Applesauce and coconut contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Coconut and applesauce contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Coconut and applesauce contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

Coconut has more thiamin, niacin, pantothenic acid and folate. Both applesauce and coconut contain significant amounts of riboflavin and Vitamin B6.

Applesauce Coconut
Thiamin 0.026 MG 0.066 MG
Riboflavin 0.03 MG 0.02 MG
Niacin 0.084 MG 0.54 MG
Pantothenic acid 0.041 MG 0.3 MG
Vitamin B6 0.027 MG 0.054 MG
Folate 3 UG 26 UG

Minerals

calcium

Coconut has 250% more calcium than applesauce - coconut has 14mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Coconut is a great source of iron and it has 957% more iron than applesauce - coconut has 2.4mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Coconut is an excellent source of potassium and it has 381% more potassium than applesauce - coconut has 356mg of potassium per 100 grams and applesauce has 74mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, coconut has more linoleic acid than applesauce per 100 grams.

Applesauce Coconut
linoleic acid 0.012 G 0.366 G
Total 0.012 G 0.366 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 Applesauce or Coconut .

Note: The specific food items compared are: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Coconut (Nuts, coconut meat, raw) .

Applesauce g

()
Daily Values (%)

Coconut g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does coconut or applesauce contain more calories in 100 grams?
Coconut is high in calories and applesauce has 90% less calories than coconut - coconut has 354 calories in 100g and applesauce has 42 calories.

Does coconut or applesauce have more carbohydrates?
By weight, coconut and applesauce contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and applesauce has 11.3g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.

Does coconut or applesauce contain more potassium?
Coconut is a rich source of potassium and it has 380% more potassium than applesauce - coconut has 356mg of potassium in 100 grams and applesauce has 74mg of potassium.