Yogurt vs. Applesauce

Nutrition comparison of Yogurt and Applesauce


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:

  • Applesauce has 261 times less saturated fat than yogurt.
  • Yogurt has 59% less carbohydrates than applesauce.
  • Yogurt has more riboflavin, pantothenic acid and Vitamin B12.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of yogurt and applesauce 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: Yogurt (Yogurt, plain, whole milk) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 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, 2:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Applesauce
Protein 22% 2%
Carbohydrates 30% 96%
Fat 48% 2%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

Applesauce has more dietary fiber than yogurt - applesauce has 1.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Yogurt has 50% less sugar than applesauce - yogurt has 4.7g of sugar per 100 grams and applesauce has 9.4g of sugar.

Protein

protein

Yogurt has 19 times more protein than applesauce - yogurt has 3.5g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

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.

cholesterol

Applesauce has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and applesauce does not contain significant amounts.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin D

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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 ~

Minerals

calcium

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.

iron

Yogurt and applesauce contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Yogurt has 109% more potassium than applesauce - yogurt has 155mg of potassium per 100 grams and applesauce has 74mg of potassium.

Antioxidants and Phytonutrients

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 yogurt and applesauce contain small amounts of beta-carotene.

Yogurt Applesauce
beta-carotene 5 UG 13 UG
lutein + zeaxanthin ~ 18 UG

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Yogurt or Applesauce .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or applesauce contain more calories in 100 grams?
Yogurt and applesauce contain similar amounts of calories - yogurt has 61 calories in 100g and applesauce has 42 calories.

Does yogurt or applesauce have more carbohydrates?
By weight, yogurt has 60% fewer carbohydrates than applesauce - yogurt has 4.7g of carbs for 100g 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.

Does yogurt or applesauce contain more calcium?
Yogurt is a rich source of calcium and it has 29 times more calcium than applesauce - yogurt has 121mg of calcium in 100 grams and applesauce has 4mg of calcium.