Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and almond butter:
Almond butter is high in calories and applesauce has 93% less calories than almond butter - almond butter has 614 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Almond Butter | |
|---|---|---|
| Protein | 1% | 13% |
| Carbohydrates | 97% | 11% |
| Fat | 2% | 76% |
| Alcohol | ~ | ~ |
Applesauce has 40% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Almond butter is an excellent source of dietary fiber and it has 836% more dietary fiber than applesauce - almond butter has 10.3g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Almond butter and applesauce contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and applesauce has 9.4g of sugar.
Almond butter is an excellent source of protein and it has 122 times more protein than applesauce - almond butter has 21g of protein per 100 grams and applesauce has 0.17g of protein.
Almond butter is high in saturated fat and applesauce has 100% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Applesauce has more Vitamin C than almond butter - applesauce has 1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Applesauce and almond butter contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Almond butter is an excellent source of Vitamin E and it has 150 times more Vitamin E than applesauce - almond butter has 24.2mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Applesauce and almond butter contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
Almond butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both applesauce and almond butter contain significant amounts of thiamin.
| Applesauce | Almond Butter | |
|---|---|---|
| Thiamin | 0.026 MG | 0.041 MG |
| Riboflavin | 0.03 MG | 0.939 MG |
| Niacin | 0.084 MG | 3.155 MG |
| Pantothenic acid | 0.041 MG | 0.318 MG |
| Vitamin B6 | 0.027 MG | 0.103 MG |
| Folate | 3 UG | 53 UG |
Almond butter is an excellent source of calcium and it has 85 times more calcium than applesauce - almond butter has 347mg of calcium per 100 grams and applesauce has 4mg of calcium.
Almond butter is an excellent source of iron and it has 14 times more iron than applesauce - almond butter has 3.5mg of iron per 100 grams and applesauce has 0.23mg of iron.
Almond butter is an excellent source of potassium and it has 911% more potassium than applesauce - almond butter has 748mg 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 applesauce and almond butter contain small amounts of beta-carotene and lutein + zeaxanthin.
| Applesauce | Almond Butter | |
|---|---|---|
| beta-carotene | 13 UG | 1 UG |
| lutein + zeaxanthin | 18 UG | 1 UG |
For omega-3 fatty acids, both applesauce and almond butter contain small amounts of alpha linoleic acid (ALA).
| Applesauce | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.007 G |
| Total | 0.003 G | 0.007 G |
Comparing omega-6 fatty acids, almond butter has more linoleic acid than applesauce per 100 grams.
| Applesauce | Almond Butter | |
|---|---|---|
| linoleic acid | 0.012 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.012 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Applesauce g
()
|
Daily Values (%) |
Almond Butter 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 | |||