Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and applesauce:
Yogurt and applesauce contain similar amounts of calories - yogurt has 61 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to applesauce per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Applesauce | |
|---|---|---|
| Protein | 22% | 1% |
| Carbohydrates | 30% | 97% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
Yogurt has 59% less carbohydrates than applesauce - yogurt has 4.7g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Applesauce has more dietary fiber than yogurt - applesauce has 1.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
Yogurt has 50% less sugar than applesauce - yogurt has 4.7g of sugar per 100 grams and applesauce has 9.4g of sugar.
Yogurt has 19 times more protein than applesauce - yogurt has 3.5g of protein per 100 grams and applesauce has 0.17g of protein.
Applesauce has 261 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Applesauce has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and applesauce does not contain significant amounts.
Yogurt and applesauce contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Yogurt has 26 times more Vitamin A than applesauce - yogurt has 27ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Yogurt and applesauce contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and applesauce does not contain significant amounts.
Yogurt and applesauce contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Yogurt and applesauce contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and applesauce contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Yogurt | Applesauce | |
|---|---|---|
| Thiamin | 0.029 MG | 0.026 MG |
| Riboflavin | 0.142 MG | 0.03 MG |
| Niacin | 0.075 MG | 0.084 MG |
| Pantothenic acid | 0.389 MG | 0.041 MG |
| Vitamin B6 | 0.032 MG | 0.027 MG |
| Folate | 7 UG | 3 UG |
| Vitamin B12 | 0.37 UG | ~ |
Yogurt is an excellent source of calcium and it has 29 times more calcium than applesauce - yogurt has 121mg of calcium per 100 grams and applesauce has 4mg of calcium.
Yogurt and applesauce contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and applesauce has 0.23mg of iron.
Yogurt has 109% more potassium than applesauce - yogurt has 155mg 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, both yogurt and applesauce contain small amounts of beta-carotene.
| Yogurt | Applesauce | |
|---|---|---|
| beta-carotene | 5 UG | 13 UG |
| lutein + zeaxanthin | ~ | 18 UG |
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Yogurt | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.003 G |
| Total | 0.027 G | 0.003 G |
Comparing omega-6 fatty acids, yogurt has more linoleic acid than applesauce per 100 grams.
| Yogurt | Applesauce | |
|---|---|---|
| linoleic acid | 0.065 G | 0.012 G |
| Total | 0.065 G | 0.012 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: Yogurt (Yogurt, plain, whole milk) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Yogurt g
()
|
Daily Values (%) |
Applesauce 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 | |||