Applesauce vs. Banana

Nutrition comparison of Applesauce and Banana


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

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

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

  • Banana has more alpha-carotene than applesauce.
  • Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
Detailed nutritional comparison of applesauce and banana 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 Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Applesauce has less calories than banana - applesauce has 42kcal of calories per 100 grams and banana has 89kcal of calories.

dietary fiber

Banana is a great source of dietary fiber and it has more dietary fiber than applesauce - applesauce has 1.1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Applesauce and banana contain similar amounts of sugar - applesauce has 9.4g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Applesauce and banana contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both applesauce and banana are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has more Vitamin C than applesauce - applesauce has 1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Applesauce and banana contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

The B Vitamins

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

Applesauce Banana
Thiamin 0.026 MG 0.031 MG
Riboflavin 0.03 MG 0.073 MG
Niacin 0.084 MG 0.665 MG
Pantothenic acid 0.041 MG 0.334 MG
Vitamin B6 0.027 MG 0.367 MG
Folate 3 UG 20 UG

Minerals

calcium

Applesauce and banana contain similar amounts of calcium - applesauce has 4mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Applesauce and banana contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and banana has 358mg 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, applesauce has more quercetin than banana per 100 grams.

Applesauce Banana
Quercetin 2.0 mg 0.06 mg
kaempferol ~ 0.11 mg
myricetin ~ 0.01 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, banana has more alpha-carotene than applesauce per 100 grams. Both applesauce and banana contain significant amounts of beta-carotene and lutein + zeaxanthin.

Applesauce Banana
beta-carotene 13 UG 26 UG
lutein + zeaxanthin 18 UG 22 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than applesauce per 100 grams.

Applesauce Banana
alpha linoleic acid 0.003 G 0.027 G
Total 0.003 G 0.027 G

omega 6s

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

Applesauce Banana
linoleic acid 0.012 G 0.046 G
Total 0.012 G 0.046 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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) .

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