Applesauce vs. Carrots

Nutrition comparison of Applesauce and Carrots


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

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

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

  • Carrot has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Carrot has signficantly more calcium than applesauce.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of applesauce and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Carrots and applesauce contain similar amounts of calories - carrot has 41 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to carrots for fat. Applesauce has a macronutrient ratio of 1:97:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Carrots
Protein 1% 9%
Carbohydrates 97% 87%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Carrots and applesauce contain similar amounts carbs - carrot has 9.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Carrot is a great source of dietary fiber and it has 155% more dietary fiber than applesauce - carrot has 2.8g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.

sugar

Carrot has 50% less sugar than applesauce - carrot has 4.7g of sugar per 100 grams and applesauce has 9.4g of sugar.



Protein

protein

Carrots and applesauce contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

Both carrots and applesauce are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.

Vitamins

Vitamin C

Carrot has 490% more Vitamin C than applesauce - carrot has 5.9mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than applesauce - carrot has 835ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.

Vitamin E

Carrots and applesauce contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Carrots and applesauce contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

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

Applesauce Carrots
Thiamin 0.026 MG 0.066 MG
Riboflavin 0.03 MG 0.058 MG
Niacin 0.084 MG 0.983 MG
Pantothenic acid 0.041 MG 0.273 MG
Vitamin B6 0.027 MG 0.138 MG
Folate 3 UG 19 UG

Minerals

calcium

Carrot has signficantly more calcium than applesauce - carrot has 33mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Carrots and applesauce contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Carrot is an excellent source of potassium and it has 332% more potassium than applesauce - carrot has 320mg of potassium per 100 grams and applesauce has 74mg 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 carrot per 100 grams, however, carrot contains more kaempferol than applesauce per 100 grams.

Applesauce Carrots
Quercetin 2.0 mg 0.21 mg
luteolin ~ 0.11 mg
kaempferol ~ 0.24 mg
myricetin ~ 0.04 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,

Applesauce Carrots
beta-carotene 13 UG 8285 UG
lutein + zeaxanthin 18 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both applesauce and carrots contain small amounts of alpha linoleic acid (ALA).

Applesauce Carrots
alpha linoleic acid 0.003 G 0.002 G
Total 0.003 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than applesauce per 100 grams.

Applesauce Carrots
linoleic acid 0.012 G 0.1 G
Total 0.012 G 0.1 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 Carrots (Carrots, raw) .

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