Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and applesauce:
Coconut oil is high in calories and applesauce has 95% less calories than coconut oil - coconut oil has 892 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, coconut oil is much lighter in carbs, much heavier in fat and similar to applesauce for protein. Coconut oil has a macronutrient ratio of 0:0:100 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Applesauce | |
|---|---|---|
| Protein | ~ | 1% |
| Carbohydrates | ~ | 97% |
| Fat | 100% | 2% |
| Alcohol | ~ | ~ |
Coconut oil has less carbohydrates than applesauce - applesauce has 11.3g of total carbs per 100 grams and coconut oil does not contain significant amounts.
Applesauce has more dietary fiber than coconut oil - applesauce has 1.1g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
Coconut oil has less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and coconut oil does not contain significant amounts.
Applesauce and coconut oil contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and coconut oil does not contain significant amounts.
Coconut oil is high in saturated fat and applesauce has 100% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Both coconut oil and applesauce are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and applesauce does not contain significant amounts.
Applesauce has more Vitamin C than coconut oil - applesauce has 1mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Applesauce and coconut oil contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Coconut oil and applesauce contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Coconut oil and applesauce contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Applesauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Applesauce | |
|---|---|---|
| Thiamin | ~ | 0.026 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | ~ | 0.084 MG |
| Pantothenic acid | ~ | 0.041 MG |
| Vitamin B6 | ~ | 0.027 MG |
| Folate | ~ | 3 UG |
Coconut oil and applesauce contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and applesauce has 4mg of calcium.
Coconut oil and applesauce contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and applesauce has 0.23mg of iron.
Applesauce has more potassium than coconut oil - applesauce has 74mg of potassium per 100 grams and coconut oil does not contain significant amounts.
For omega-3 fatty acids, coconut oil has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Coconut Oil | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.003 G |
| Total | 0.019 G | 0.003 G |
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than applesauce per 100 grams.
| Coconut Oil | Applesauce | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.012 G |
| Total | 1.759 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: Coconut Oil (Oil, coconut) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Coconut Oil 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 | |||