Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and coconut:
Coconut is high in calories and applesauce has 88% less calories than coconut - coconut has 354 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is much heavier in carbs, much lighter in fat and similar to coconut for protein. Applesauce has a macronutrient ratio of 1:97:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Coconut | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
Coconut and applesauce contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Coconut is an excellent source of dietary fiber and it has 718% more dietary fiber than applesauce - coconut has 9g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Coconut and applesauce contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and applesauce has 9.4g of sugar.
Coconut has 18 times more protein than applesauce - coconut has 3.3g of protein per 100 grams and applesauce has 0.17g of protein.
Coconut is high in saturated fat and applesauce has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Coconut and applesauce contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Applesauce and coconut contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Coconut and applesauce contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Coconut and applesauce contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Coconut has more thiamin, niacin, pantothenic acid and folate. Both applesauce and coconut contain significant amounts of riboflavin and Vitamin B6.
| Applesauce | Coconut | |
|---|---|---|
| Thiamin | 0.026 MG | 0.066 MG |
| Riboflavin | 0.03 MG | 0.02 MG |
| Niacin | 0.084 MG | 0.54 MG |
| Pantothenic acid | 0.041 MG | 0.3 MG |
| Vitamin B6 | 0.027 MG | 0.054 MG |
| Folate | 3 UG | 26 UG |
Coconut has 250% more calcium than applesauce - coconut has 14mg of calcium per 100 grams and applesauce has 4mg of calcium.
Coconut is a great source of iron and it has 957% more iron than applesauce - coconut has 2.4mg of iron per 100 grams and applesauce has 0.23mg of iron.
Coconut is an excellent source of potassium and it has 381% more potassium than applesauce - coconut has 356mg of potassium per 100 grams and applesauce has 74mg of potassium.
Comparing omega-6 fatty acids, coconut has more linoleic acid than applesauce per 100 grams.
| Applesauce | Coconut | |
|---|---|---|
| linoleic acid | 0.012 G | 0.366 G |
| Total | 0.012 G | 0.366 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 Coconut (Nuts, coconut meat, raw) .
Applesauce g
()
|
Daily Values (%) |
Coconut 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 | |||