Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and strawberries:
Strawberries and applesauce contain similar amounts of calories - strawberry has 32 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Strawberries | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 97% | 85% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
Strawberries and applesauce contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Strawberry has 82% more dietary fiber than applesauce - strawberry has 2g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Strawberry has 48% less sugar than applesauce - strawberry has 4.9g of sugar per 100 grams and applesauce has 9.4g of sugar.
Strawberries and applesauce contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and applesauce has 0.17g of protein.
Both strawberries and applesauce are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Strawberry is an excellent source of Vitamin C and it has 57 times more Vitamin C than applesauce - strawberry has 58.8mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Strawberries and applesauce contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Strawberries and applesauce contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Strawberries and applesauce contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Strawberry has more niacin, pantothenic acid and folate. Both applesauce and strawberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Applesauce | Strawberries | |
|---|---|---|
| Thiamin | 0.026 MG | 0.024 MG |
| Riboflavin | 0.03 MG | 0.022 MG |
| Niacin | 0.084 MG | 0.386 MG |
| Pantothenic acid | 0.041 MG | 0.125 MG |
| Vitamin B6 | 0.027 MG | 0.047 MG |
| Folate | 3 UG | 24 UG |
Strawberry has 300% more calcium than applesauce - strawberry has 16mg of calcium per 100 grams and applesauce has 4mg of calcium.
Strawberries and applesauce contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and applesauce has 0.23mg of iron.
Strawberry has 107% more potassium than applesauce - strawberry has 153mg of potassium per 100 grams and applesauce has 74mg of potassium.
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, both applesauce and strawberries contain significant amounts of quercetin.
| Applesauce | Strawberries | |
|---|---|---|
| Quercetin | 2.0 mg | 1.11 mg |
| kaempferol | ~ | 0.5 mg |
| myricetin | ~ | 0.04 mg |
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, both applesauce and strawberries contain significant amounts of lutein + zeaxanthin.
| Applesauce | Strawberries | |
|---|---|---|
| beta-carotene | 13 UG | 7 UG |
| lutein + zeaxanthin | 18 UG | 26 UG |
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.065 G |
| Total | 0.003 G | 0.065 G |
Comparing omega-6 fatty acids, strawberry has more linoleic acid than applesauce per 100 grams.
| Applesauce | Strawberries | |
|---|---|---|
| linoleic acid | 0.012 G | 0.09 G |
| Total | 0.012 G | 0.09 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 Strawberries (Strawberries, raw) .
Applesauce g
()
|
Daily Values (%) |
Strawberries 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 | |||