Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and applesauce:
Whole wheat bread is high in calories and applesauce has 84% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and applesauce has 42 calories.
| Whole Wheat Bread | Applesauce | |
|---|---|---|
| Protein | 20% | 1% |
| Carbohydrates | 65% | 97% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
Whole wheat bread is high in carbohydrates and applesauce has 74% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Whole wheat bread is an excellent source of dietary fiber and it has 573% more dietary fiber than applesauce - whole wheat bread has 7.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Whole wheat bread and applesauce contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and applesauce has 9.4g of sugar.
Whole wheat bread is an excellent source of protein and it has 77 times more protein than applesauce - whole wheat bread has 13.4g of protein per 100 grams and applesauce has 0.17g of protein.
Both whole wheat bread and applesauce are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Whole wheat bread and applesauce contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Applesauce and whole wheat bread contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Whole wheat bread and applesauce contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Whole wheat bread and applesauce contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Applesauce | |
|---|---|---|
| Thiamin | 0.279 MG | 0.026 MG |
| Riboflavin | 0.131 MG | 0.03 MG |
| Niacin | 4.042 MG | 0.084 MG |
| Pantothenic acid | 0.336 MG | 0.041 MG |
| Vitamin B6 | 0.263 MG | 0.027 MG |
| Folate | 75 UG | 3 UG |
Whole wheat bread is an excellent source of calcium and it has 24 times more calcium than applesauce - whole wheat bread has 103mg of calcium per 100 grams and applesauce has 4mg of calcium.
Whole wheat bread is a great source of iron and it has 987% more iron than applesauce - whole wheat bread has 2.5mg of iron per 100 grams and applesauce has 0.23mg of iron.
Whole wheat bread is a great source of potassium and it has 211% more potassium than applesauce - whole wheat bread has 230mg of potassium per 100 grams and applesauce has 74mg 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 whole wheat bread and applesauce contain small amounts of beta-carotene.
| Whole Wheat Bread | Applesauce | |
|---|---|---|
| beta-carotene | 1 UG | 13 UG |
| lutein + zeaxanthin | 94 UG | 18 UG |
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Whole Wheat Bread | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.003 G |
| Total | 0.205 G | 0.003 G |
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than applesauce per 100 grams.
| Whole Wheat Bread | Applesauce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.012 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat Bread 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 | |||