Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and applesauce:
Cheddar cheese is high in calories and applesauce has 90% less calories than cheddar cheese - applesauce has 42 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to applesauce per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Applesauce | |
|---|---|---|
| Protein | 23% | 1% |
| Carbohydrates | 3% | 97% |
| Fat | 74% | 2% |
| Alcohol | ~ | ~ |
Cheddar cheese has 70% less carbohydrates than applesauce - applesauce has 11.3g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
Applesauce has more dietary fiber than cheddar cheese - applesauce has 1.1g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
Cheddar cheese has 18.5 times less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Cheddar cheese is an excellent source of protein and it has 133 times more protein than applesauce - applesauce has 0.17g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Cheddar cheese is high in saturated fat and applesauce has 100% less saturated fat than cheddar cheese - applesauce has 0.01g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
Applesauce has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and applesauce does not contain significant amounts.
Applesauce has more Vitamin C than cheddar cheese - applesauce has 1mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Cheddar cheese is an excellent source of Vitamin A and it has 336 times more Vitamin A than applesauce - applesauce has 1ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Cheddar cheese has more Vitamin D than applesauce - cheddar cheese has 24iu of Vitamin D per 100 grams and applesauce does not contain significant amounts.
Applesauce and cheddar cheese contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Applesauce and cheddar cheese contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
Cheddar cheese has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, applesauce contains more niacin. Both cheddar cheese and applesauce contain significant amounts of thiamin.
| Cheddar Cheese | Applesauce | |
|---|---|---|
| Thiamin | 0.029 MG | 0.026 MG |
| Riboflavin | 0.428 MG | 0.03 MG |
| Niacin | 0.059 MG | 0.084 MG |
| Pantothenic acid | 0.41 MG | 0.041 MG |
| Vitamin B6 | 0.066 MG | 0.027 MG |
| Folate | 27 UG | 3 UG |
| Vitamin B12 | 1.1 UG | ~ |
Cheddar cheese is an excellent source of calcium and it has 176 times more calcium than applesauce - applesauce has 4mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
Applesauce and cheddar cheese contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
Applesauce and cheddar cheese contain similar amounts of potassium - applesauce has 74mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Applesauce | |
|---|---|---|
| beta-carotene | 85 UG | 13 UG |
| lutein + zeaxanthin | ~ | 18 UG |
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than applesauce per 100 grams.
| Cheddar Cheese | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.003 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.003 G |
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than applesauce per 100 grams.
| Cheddar Cheese | Applesauce | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.012 G |
| Total | 1.207 G | 0.012 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: Cheddar Cheese (Cheese, cheddar) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Cheddar Cheese g
()
|
Daily Values (%) |
Applesauce 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 | |||