Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
blackberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and blackberry:
Applesauce and blackberry contain similar amounts of calories - applesauce has 42 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and lighter in fat compared to blackberry per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Blackberry | |
|---|---|---|
| Protein | 1% | 12% |
| Carbohydrates | 97% | 79% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
Applesauce and blackberry contain similar amounts of carbs - applesauce has 11.3g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
Blackberry is an excellent source of dietary fiber and it has 382% more dietary fiber than applesauce - applesauce has 1.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
Blackberry has 48% less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and blackberry has 4.9g of sugar.
Applesauce and blackberry contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and blackberry has 1.4g of protein.
Both applesauce and blackberry are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Blackberry is an excellent source of Vitamin C and it has 20 times more Vitamin C than applesauce - applesauce has 1mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Applesauce and blackberry contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Applesauce and blackberry contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Applesauce and blackberry contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
Blackberry has more niacin, pantothenic acid and folate. Both applesauce and blackberry contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Applesauce | Blackberry | |
|---|---|---|
| Thiamin | 0.026 MG | 0.02 MG |
| Riboflavin | 0.03 MG | 0.026 MG |
| Niacin | 0.084 MG | 0.646 MG |
| Pantothenic acid | 0.041 MG | 0.276 MG |
| Vitamin B6 | 0.027 MG | 0.03 MG |
| Folate | 3 UG | 25 UG |
Blackberry has 625% more calcium than applesauce - applesauce has 4mg of calcium per 100 grams and blackberry has 29mg of calcium.
Applesauce and blackberry contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and blackberry has 0.62mg of iron.
Blackberry has 119% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and blackberry has 162mg 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, both applesauce and blackberry contain significant amounts of quercetin.
| Applesauce | Blackberry | |
|---|---|---|
| Quercetin | 2.0 mg | 3.58 mg |
| kaempferol | ~ | 0.27 mg |
| myricetin | ~ | 0.67 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,
| Applesauce | Blackberry | |
|---|---|---|
| beta-carotene | 13 UG | 128 UG |
| lutein + zeaxanthin | 18 UG | 118 UG |
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Blackberry | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.094 G |
| Total | 0.003 G | 0.094 G |
Comparing omega-6 fatty acids, blackberry has more linoleic acid than applesauce per 100 grams.
| Applesauce | Blackberry | |
|---|---|---|
| linoleic acid | 0.012 G | 0.186 G |
| Total | 0.012 G | 0.186 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 Blackberry (Blackberries, raw) .
Applesauce g
()
|
Daily Values (%) |
Blackberry 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 | |||