Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and applesauce:
Oat is high in calories and applesauce has 89% less calories than oat - oat has 389 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to applesauce per calorie. Oats has a macronutrient ratio of 17:67:16 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Applesauce | |
|---|---|---|
| Protein | 17% | 1% |
| Carbohydrates | 67% | 97% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
Oat is high in carbohydrates and applesauce has 83% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Oat is an excellent source of dietary fiber and it has 864% more dietary fiber than applesauce - oat has 10.6g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Oat has less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and oat does not contain significant amounts.
Oat is an excellent source of protein and it has 98 times more protein than applesauce - oat has 16.9g of protein per 100 grams and applesauce has 0.17g of protein.
Applesauce has 151.1 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Applesauce has more Vitamin C than oat - applesauce has 1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Applesauce and oats contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Applesauce and oats contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Applesauce and oats contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Applesauce | |
|---|---|---|
| Thiamin | 0.763 MG | 0.026 MG |
| Riboflavin | 0.139 MG | 0.03 MG |
| Niacin | 0.961 MG | 0.084 MG |
| Pantothenic acid | 1.349 MG | 0.041 MG |
| Vitamin B6 | 0.119 MG | 0.027 MG |
| Folate | 56 UG | 3 UG |
Oat is a great source of calcium and it has 12 times more calcium than applesauce - oat has 54mg of calcium per 100 grams and applesauce has 4mg of calcium.
Oat is an excellent source of iron and it has 19 times more iron than applesauce - oat has 4.7mg of iron per 100 grams and applesauce has 0.23mg of iron.
Oat is an excellent source of potassium and it has 480% more potassium than applesauce - oat has 429mg of potassium per 100 grams and applesauce has 74mg of potassium.
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Oats | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.003 G |
| Total | 0.111 G | 0.003 G |
Comparing omega-6 fatty acids, oat has more linoleic acid than applesauce per 100 grams.
| Oats | Applesauce | |
|---|---|---|
| linoleic acid | 2.424 G | 0.012 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Oats 156g
(
cup
)
|
Daily Values (%) |
Applesauce 244g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
495% | calories | 5% |
|
102KCAL 5% | |
| 103G 41% |
|
281% | carbohydrates | 5% |
|
27G 11% | |
| 17G 66% |
|
530% | dietary fiber | 5% |
|
2.7G 11% | |
| 5% | sugar | >999% | 23G | ||||
| 11G 17% |
|
>999% | total fat | 5% |
|
0.24G 0.4% | |
| 1.9G 11% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 3.4G | >999% | monounsaturated fat | 5% | 0G | |||
| 4G | >999% | polyunsaturated fat | 5% | 0.03G | |||
| 3.1MG 0.2% |
|
5% | sodium | 58% |
|
4.9MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2.4UG 0.3% | ||
|
|
5% | Vitamin C | >999% |
|
2.4MG 3% | ||
| 84MG 8% |
|
757% | calcium | 5% |
|
9.8MG 1% | |
| 7.4MG 41% |
|
>999% | iron | 5% |
|
0.56MG 3% | |
| 276MG 89% |
|
>999% | magnesium | 5% |
|
7.3MG 2% | |
| 669MG 29% |
|
270% | potassium | 5% |
|
181MG 8% | |
| 1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.06MG 6% | |
| 0.22MG 20% |
|
214% | riboflavin (Vit B2) | 5% |
|
0.07MG 7% | |
| 1.5MG 11% |
|
650% | niacin (Vit B3) | 5% |
|
0.2MG 2% | |
| 0.19MG 14% |
|
171% | Vitamin B6 | 5% |
|
0.07MG 5% | |
| 2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.1MG 2% | |
| 87UG 22% |
|
>999% | folate (Vit B9) | 5% |
|
7.3UG 2% | |
|
|
5% | Vitamin E | >999% |
|
0.39MG 3% | ||
|
|
5% | Vitamin K | >999% |
|
1.2UG 1% | ||
| 26G 53% |
|
>999% | protein | 5% |
|
0.41G 1% | |
|
|
5% | choline | >999% |
|
5.4MG 1% | ||
| 0.98MG 81% |
|
>999% | copper | 5% |
|
0.07MG 6% | |
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
0.06MG 3% | |
| 816MG 117% |
|
>999% | phosphorus | 5% |
|
12MG 2% | |
|
|
5% | selenium | >999% |
|
0.73UG 1% | ||
| 6.2MG 77% |
|
>999% | zinc | 5% |
|
0.07MG 1% | |
| 13G | 5% | Water | >999% | 215G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
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