Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and grapes:
Applesauce has 39% less calories than grape - applesauce has 42 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, applesauce is similar to grapes for protein, carbs and fat. Applesauce has a macronutrient ratio of 1:97:2 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Grapes | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
Applesauce has 38% less carbohydrates than grape - applesauce has 11.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
Applesauce and grapes contain similar amounts of dietary fiber - applesauce has 1.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
Applesauce has 39% less sugar than grape - applesauce has 9.4g of sugar per 100 grams and grape has 15.5g of sugar.
Applesauce and grapes contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and grape has 0.72g of protein.
Both applesauce and grapes are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Applesauce and grapes contain similar amounts of Vitamin C - applesauce has 1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Applesauce and grapes contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Applesauce and grapes contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Applesauce and grapes contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
Grape has more thiamin and Vitamin B6. Both applesauce and grapes contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Applesauce | Grapes | |
|---|---|---|
| Thiamin | 0.026 MG | 0.069 MG |
| Riboflavin | 0.03 MG | 0.07 MG |
| Niacin | 0.084 MG | 0.188 MG |
| Pantothenic acid | 0.041 MG | 0.05 MG |
| Vitamin B6 | 0.027 MG | 0.086 MG |
| Folate | 3 UG | 2 UG |
Applesauce and grapes contain similar amounts of calcium - applesauce has 4mg of calcium per 100 grams and grape has 10mg of calcium.
Applesauce and grapes contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and grape has 0.36mg of iron.
Grape has 158% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and grape has 191mg 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,
| Applesauce | Grapes | |
|---|---|---|
| beta-carotene | 13 UG | 39 UG |
| lutein + zeaxanthin | 18 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.011 G |
| Total | 0.003 G | 0.011 G |
Comparing omega-6 fatty acids, both applesauce and grapes contain small amounts of linoleic acid.
| Applesauce | Grapes | |
|---|---|---|
| linoleic acid | 0.012 G | 0.037 G |
| Total | 0.012 G | 0.037 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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Applesauce g
()
|
Daily Values (%) |
Grapes 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 | |||