Applesauce vs. Blackberry

Nutrition comparison of Applesauce and Blackberry


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:

  • Blackberry has more niacin, pantothenic acid and folate.
  • Blackberry is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of applesauce and blackberry 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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 2:96:2 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Blackberry
Protein 2% 12%
Carbohydrates 96% 79%
Fat 2% 9%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Blackberry has 48% less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Applesauce and blackberry contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

Blackberry has 625% more calcium than applesauce - applesauce has 4mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Applesauce and blackberry contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Blackberry has 119% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and blackberry has 162mg of potassium.

Antioxidants and Phytonutrients

flavonoids

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

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

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Applesauce or Blackberry .

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) .

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FAQ

Does applesauce or blackberry contain more calories in 100 grams?
Applesauce and blackberry contain similar amounts of calories - applesauce has 42 calories in 100g and blackberry has 43 calories.

Does applesauce or blackberry have more carbohydrates?
By weight, applesauce and blackberry contain similar amounts of carbs - applesauce has 11.3g of carbs for 100g 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 50% dietary fiber and 50% sugar.

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