Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and orange:
Orange and applesauce contain similar amounts of calories - orange has 46 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to orange for fat. Applesauce has a macronutrient ratio of 1:97:2 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Orange | |
|---|---|---|
| Protein | 1% | 6% |
| Carbohydrates | 97% | 91% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
Orange and applesauce contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Orange is a great source of dietary fiber and it has 118% more dietary fiber than applesauce - orange has 2.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Orange and applesauce contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and applesauce has 9.4g of sugar.
Orange and applesauce contain similar amounts of protein - orange has 0.7g of protein per 100 grams and applesauce has 0.17g of protein.
Both orange and applesauce are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Orange is an excellent source of Vitamin C and it has 44 times more Vitamin C than applesauce - orange has 45mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Orange and applesauce contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Orange and applesauce contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Applesauce and orange contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
Orange has more thiamin, niacin, pantothenic acid and folate. Both applesauce and orange contain significant amounts of riboflavin and Vitamin B6.
| Applesauce | Orange | |
|---|---|---|
| Thiamin | 0.026 MG | 0.1 MG |
| Riboflavin | 0.03 MG | 0.04 MG |
| Niacin | 0.084 MG | 0.4 MG |
| Pantothenic acid | 0.041 MG | 0.25 MG |
| Vitamin B6 | 0.027 MG | 0.051 MG |
| Folate | 3 UG | 17 UG |
Orange is a great source of calcium and it has 975% more calcium than applesauce - orange has 43mg of calcium per 100 grams and applesauce has 4mg of calcium.
Orange and applesauce contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and applesauce has 0.23mg of iron.
Orange has 128% more potassium than applesauce - orange has 169mg of potassium per 100 grams and applesauce has 74mg of potassium.
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 | Orange | |
|---|---|---|
| beta-carotene | 13 UG | 71 UG |
| lutein + zeaxanthin | 18 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Orange | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.011 G |
| Total | 0.003 G | 0.011 G |
Comparing omega-6 fatty acids, both applesauce and orange contain small amounts of linoleic acid.
| Applesauce | Orange | |
|---|---|---|
| linoleic acid | 0.012 G | 0.031 G |
| Total | 0.012 G | 0.031 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 Orange (Oranges, raw, Florida) .
Applesauce g
()
|
Daily Values (%) |
Orange 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 | |||