Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and broccoli:
Broccoli and applesauce contain similar amounts of calories - broccoli has 34 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Broccoli | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | 97% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
Broccoli and applesauce contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Broccoli is a great source of dietary fiber and it has 136% more dietary fiber than applesauce - broccoli has 2.6g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Broccoli has 4.5 times less sugar than applesauce - broccoli has 1.7g of sugar per 100 grams and applesauce has 9.4g of sugar.
Broccoli has 15 times more protein than applesauce - broccoli has 2.8g of protein per 100 grams and applesauce has 0.17g of protein.
Both broccoli and applesauce are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Broccoli is an excellent source of Vitamin C and it has 88 times more Vitamin C than applesauce - broccoli has 89.2mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Broccoli has 30 times more Vitamin A than applesauce - broccoli has 31ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Broccoli and applesauce contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has 202 times more Vitamin K than applesauce - broccoli has 101.6ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Applesauce | Broccoli | |
|---|---|---|
| Thiamin | 0.026 MG | 0.071 MG |
| Riboflavin | 0.03 MG | 0.117 MG |
| Niacin | 0.084 MG | 0.639 MG |
| Pantothenic acid | 0.041 MG | 0.573 MG |
| Vitamin B6 | 0.027 MG | 0.175 MG |
| Folate | 3 UG | 63 UG |
Broccoli is a great source of calcium and it has 10 times more calcium than applesauce - broccoli has 47mg of calcium per 100 grams and applesauce has 4mg of calcium.
Broccoli has 217% more iron than applesauce - broccoli has 0.73mg of iron per 100 grams and applesauce has 0.23mg of iron.
Broccoli is an excellent source of potassium and it has 327% more potassium than applesauce - broccoli has 316mg of potassium per 100 grams and applesauce has 74mg 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, both applesauce and broccoli contain significant amounts of quercetin.
| Applesauce | Broccoli | |
|---|---|---|
| Quercetin | 2.0 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 13 UG | 361 UG |
| lutein + zeaxanthin | 18 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.0215 G |
| Total | 0.003 G | 0.0215 G |
Comparing omega-6 fatty acids, both applesauce and broccoli contain small amounts of linoleic acid.
| Applesauce | Broccoli | |
|---|---|---|
| linoleic acid | 0.012 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.012 G | 0.055 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 Broccoli (Broccoli, raw) .
Applesauce g
()
|
Daily Values (%) |
Broccoli 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 | |||