Applesauce vs. Pineapple

Nutrition comparison of Applesauce and Pineapple


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

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

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

  • Pineapple has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pineapple is an excellent source of Vitamin C.
Detailed nutritional comparison of applesauce and pineapple 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 Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Pineapple and applesauce contain similar amounts of calories - pineapple has 50 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, applesauce is similar to pineapple for protein, carbs and fat. Applesauce has a macronutrient ratio of 1:97:2 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Pineapple
Protein 1% 4%
Carbohydrates 97% 94%
Fat 2% 2%
Alcohol ~ ~

carbohydrates

Pineapple and applesauce contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

dietary fiber

Pineapple and applesauce contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.

sugar

Pineapple and applesauce contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and applesauce has 9.4g of sugar.

Protein

protein

Pineapple and applesauce contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Pineapple is an excellent source of Vitamin C and it has 46 times more Vitamin C than applesauce - pineapple has 47.8mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Pineapple and applesauce contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.

Vitamin E

Pineapple and applesauce contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Pineapple and applesauce contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

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

Applesauce Pineapple
Thiamin 0.026 MG 0.079 MG
Riboflavin 0.03 MG 0.032 MG
Niacin 0.084 MG 0.5 MG
Pantothenic acid 0.041 MG 0.213 MG
Vitamin B6 0.027 MG 0.112 MG
Folate 3 UG 18 UG

Minerals

calcium

Pineapple has 225% more calcium than applesauce - pineapple has 13mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Pineapple and applesauce contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Pineapple and applesauce contain similar amounts of potassium - pineapple has 109mg 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 Pineapple
Quercetin 2.0 mg 0.14 mg
luteolin ~ 0.01 mg
myricetin ~ 0.01 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 Pineapple
beta-carotene 13 UG 35 UG
lutein + zeaxanthin 18 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than applesauce per 100 grams.

Applesauce Pineapple
alpha linoleic acid 0.003 G 0.017 G
Total 0.003 G 0.017 G

omega 6s

Comparing omega-6 fatty acids, both applesauce and pineapple contain small amounts of linoleic acid.

Applesauce Pineapple
linoleic acid 0.012 G 0.023 G
Total 0.012 G 0.023 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 Pineapple (Pineapple, raw, all varieties) .

Applesauce g

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niacin (Vit B3)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does pineapple or applesauce contain more calories in 100 grams?
Pineapple and applesauce contain similar amounts of calories - pineapple has 50 calories in 100g and applesauce has 42 calories.

Does pineapple or applesauce have more carbohydrates?
By weight, pineapple and applesauce contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and applesauce has 11.3g of carbohydrates.