Applesauce vs. Watermelon

Nutrition comparison of Applesauce and Watermelon


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

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

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

  • Watermelon has more pantothenic acid.
Detailed nutritional comparison of applesauce and watermelon 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Watermelon and applesauce contain similar amounts of calories - watermelon has 30 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to watermelon for fat. Applesauce has a macronutrient ratio of 2:96:2 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Watermelon
Protein 2% 7%
Carbohydrates 96% 88%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Watermelon and applesauce contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Applesauce has 175% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.

sugar

Watermelon and applesauce contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and applesauce has 9.4g of sugar.

Protein

protein

Watermelon and applesauce contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

Both watermelon and applesauce are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.

Vitamins

Vitamin C

Watermelon has 710% more Vitamin C than applesauce - watermelon has 8.1mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Watermelon has 27 times more Vitamin A than applesauce - watermelon has 28ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.

Vitamin E

Watermelon and applesauce contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Watermelon and applesauce contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

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

Applesauce Watermelon
Thiamin 0.026 MG 0.033 MG
Riboflavin 0.03 MG 0.021 MG
Niacin 0.084 MG 0.178 MG
Pantothenic acid 0.041 MG 0.221 MG
Vitamin B6 0.027 MG 0.045 MG
Folate 3 UG 3 UG

Minerals

calcium

Watermelon and applesauce contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Watermelon and applesauce contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Watermelon and applesauce contain similar amounts of potassium - watermelon has 112mg 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 has more quercetin than watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than applesauce per 100 grams.

Applesauce Watermelon
Quercetin 2.0 mg ~
luteolin ~ 0.46 mg
kaempferol ~ 0.45 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, both applesauce and watermelon contain small amounts of lutein + zeaxanthin.

Applesauce Watermelon
beta-carotene 13 UG 303 UG
lutein + zeaxanthin 18 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

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

Applesauce Watermelon
linoleic acid 0.012 G 0.05 G
Total 0.012 G 0.05 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Applesauce or Watermelon .

Note: The specific food items compared are: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Watermelon (Watermelon, raw) .

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FAQ

Does watermelon or applesauce contain more calories in 100 grams?
Watermelon and applesauce contain similar amounts of calories - watermelon has 30 calories in 100g and applesauce has 42 calories.

Does watermelon or applesauce have more carbohydrates?
By weight, watermelon and applesauce contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and applesauce has 11.3g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.