Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and blueberry:
Applesauce and blueberry contain similar amounts of calories - applesauce has 42 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to blueberry for fat. Applesauce has a macronutrient ratio of 1:97:2 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Blueberry | |
|---|---|---|
| Protein | 1% | 5% |
| Carbohydrates | 97% | 91% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
Applesauce and blueberry contain similar amounts of carbs - applesauce has 11.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
Blueberry is a great source of dietary fiber and it has 118% more dietary fiber than applesauce - applesauce has 1.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
Applesauce and blueberry contain similar amounts of sugar - applesauce has 9.4g of sugar per 100 grams and blueberry has 10g of sugar.
Applesauce and blueberry contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and blueberry has 0.74g of protein.
Both applesauce and blueberry are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Blueberry has signficantly more Vitamin C than applesauce - applesauce has 1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Applesauce and blueberry contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Applesauce and blueberry contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Applesauce and blueberry contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
Blueberry has more niacin. Both applesauce and blueberry contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Applesauce | Blueberry | |
|---|---|---|
| Thiamin | 0.026 MG | 0.037 MG |
| Riboflavin | 0.03 MG | 0.041 MG |
| Niacin | 0.084 MG | 0.418 MG |
| Pantothenic acid | 0.041 MG | 0.124 MG |
| Vitamin B6 | 0.027 MG | 0.052 MG |
| Folate | 3 UG | 6 UG |
Applesauce and blueberry contain similar amounts of calcium - applesauce has 4mg of calcium per 100 grams and blueberry has 6mg of calcium.
Applesauce and blueberry contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and blueberry has 0.28mg of iron.
Applesauce and blueberry contain similar amounts of potassium - applesauce has 74mg of potassium per 100 grams and blueberry has 77mg of potassium.
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 | Blueberry | |
|---|---|---|
| Quercetin | 2.0 mg | 7.67 mg |
| luteolin | ~ | 0.2 mg |
| kaempferol | ~ | 1.66 mg |
| myricetin | ~ | 1.3 mg |
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 | Blueberry | |
|---|---|---|
| beta-carotene | 13 UG | 32 UG |
| lutein + zeaxanthin | 18 UG | 80 UG |
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.058 G |
| Total | 0.003 G | 0.058 G |
Comparing omega-6 fatty acids, blueberry has more linoleic acid than applesauce per 100 grams.
| Applesauce | Blueberry | |
|---|---|---|
| linoleic acid | 0.012 G | 0.088 G |
| Total | 0.012 G | 0.088 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 Blueberry (Blueberries, raw) .
Applesauce g
()
|
Daily Values (%) |
Blueberry 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 | |||