Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and peanut butter:
Peanut butter is high in calories and applesauce has 93% less calories than peanut butter - applesauce has 42 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, applesauce is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Peanut Butter | |
|---|---|---|
| Protein | 1% | 15% |
| Carbohydrates | 97% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
Applesauce has 48% less carbohydrates than peanut butter - applesauce has 11.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
Peanut butter is an excellent source of dietary fiber and it has 627% more dietary fiber than applesauce - applesauce has 1.1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
Applesauce and peanut butter contain similar amounts of sugar - applesauce has 9.4g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Peanut butter is an excellent source of protein and it has 140 times more protein than applesauce - applesauce has 0.17g of protein per 100 grams and peanut butter has 24.1g of protein.
Peanut butter is high in saturated fat and applesauce has 100% less saturated fat than peanut butter - applesauce has 0.01g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Applesauce has more Vitamin C than peanut butter - applesauce has 1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Applesauce and peanut butter contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Peanut butter has signficantly more Vitamin E than applesauce - applesauce has 0.16mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Applesauce and peanut butter contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Applesauce | Peanut Butter | |
|---|---|---|
| Thiamin | 0.026 MG | 0.106 MG |
| Riboflavin | 0.03 MG | 0.111 MG |
| Niacin | 0.084 MG | 13.696 MG |
| Pantothenic acid | 0.041 MG | 1.118 MG |
| Vitamin B6 | 0.027 MG | 0.418 MG |
| Folate | 3 UG | 92 UG |
Peanut butter is a great source of calcium and it has 10 times more calcium than applesauce - applesauce has 4mg of calcium per 100 grams and peanut butter has 45mg of calcium.
Peanut butter has signficantly more iron than applesauce - applesauce has 0.23mg of iron per 100 grams and peanut butter has 1.9mg of iron.
Peanut butter is an excellent source of potassium and it has 907% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and peanut butter has 745mg of potassium.
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.078 G |
| Total | 0.003 G | 0.078 G |
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than applesauce per 100 grams.
| Applesauce | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.012 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.012 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Applesauce g
()
|
Daily Values (%) |
Peanut Butter 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 | |||