Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and beets:
Beets and applesauce contain similar amounts of calories - beet has 43 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to beets for fat. Applesauce has a macronutrient ratio of 1:97:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Beets | |
|---|---|---|
| Protein | 1% | 14% |
| Carbohydrates | 97% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
Beets and applesauce contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Beet is a great source of dietary fiber and it has 155% more dietary fiber than applesauce - beet has 2.8g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Beets and applesauce contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and applesauce has 9.4g of sugar.
Beets and applesauce contain similar amounts of protein - beet has 1.6g of protein per 100 grams and applesauce has 0.17g of protein.
Both beets and applesauce are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Beet has 390% more Vitamin C than applesauce - beet has 4.9mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Beets and applesauce contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Beets and applesauce contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Beets and applesauce contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Beet has more pantothenic acid, Vitamin B6 and folate. Both applesauce and beets contain significant amounts of thiamin, riboflavin and niacin.
| Applesauce | Beets | |
|---|---|---|
| Thiamin | 0.026 MG | 0.031 MG |
| Riboflavin | 0.03 MG | 0.04 MG |
| Niacin | 0.084 MG | 0.334 MG |
| Pantothenic acid | 0.041 MG | 0.155 MG |
| Vitamin B6 | 0.027 MG | 0.067 MG |
| Folate | 3 UG | 109 UG |
Beet has 300% more calcium than applesauce - beet has 16mg of calcium per 100 grams and applesauce has 4mg of calcium.
Beet has 248% more iron than applesauce - beet has 0.8mg of iron per 100 grams and applesauce has 0.23mg of iron.
Beet is an excellent source of potassium and it has 339% more potassium than applesauce - beet has 325mg 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, applesauce has more quercetin than beet per 100 grams, however, beet contains more luteolin than applesauce per 100 grams.
| Applesauce | Beets | |
|---|---|---|
| Quercetin | 2.0 mg | 0.13 mg |
| luteolin | ~ | 0.37 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 beets contain small amounts of beta-carotene.
| Applesauce | Beets | |
|---|---|---|
| beta-carotene | 13 UG | 20 UG |
| lutein + zeaxanthin | 18 UG | ~ |
For omega-3 fatty acids, both applesauce and beets contain small amounts of alpha linoleic acid (ALA).
| Applesauce | Beets | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.005 G |
| Total | 0.003 G | 0.005 G |
Comparing omega-6 fatty acids, beet has more linoleic acid than applesauce per 100 grams.
| Applesauce | Beets | |
|---|---|---|
| linoleic acid | 0.012 G | 0.055 G |
| Total | 0.012 G | 0.055 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 Beets (Beets, raw) .
Applesauce g
()
|
Daily Values (%) |
Beets 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 | |||