Greek Yogurt vs. Applesauce

Nutrition comparison of Greek Yogurt and Applesauce

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus applesauce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and applesauce:

  • Applesauce has 152.7 times less saturated fat than greek yogurt.
  • Greek yogurt has 62% less sugar than applesauce.
  • Greek yogurt has 65% less carbohydrates than applesauce.
  • Greek yogurt has more riboflavin, pantothenic acid, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than applesauce.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and applesauce 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Applesauce has 42% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to applesauce per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for applesauce, 2:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Applesauce
Protein 55% 2%
Carbohydrates 22% 96%
Fat 24% 2%
Alcohol ~ ~

carbohydrates

Greek yogurt has 65% less carbohydrates than applesauce - greek yogurt has 3.9g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

The carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Applesauce has more dietary fiber than greek yogurt - applesauce has 1.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 62% less sugar than applesauce - greek yogurt has 3.6g of sugar per 100 grams and applesauce has 9.4g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 57 times more protein than applesauce - greek yogurt has 10g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

Applesauce has 152.7 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.

trans fat

Both greek yogurt and applesauce are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and applesauce does not contain significant amounts.

cholesterol

Applesauce has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and applesauce does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt and applesauce contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than applesauce - greek yogurt has 90ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.

Vitamin E

Greek yogurt and applesauce contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Greek yogurt and applesauce contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin, pantothenic acid, folate and Vitamin B12. Both greek yogurt and applesauce contain significant amounts of thiamin, niacin and Vitamin B6.

Greek Yogurt Applesauce
Thiamin 0.044 MG 0.026 MG
Riboflavin 0.233 MG 0.03 MG
Niacin 0.197 MG 0.084 MG
Pantothenic acid 0.47 MG 0.041 MG
Vitamin B6 0.055 MG 0.027 MG
Folate 12 UG 3 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 27 times more calcium than applesauce - greek yogurt has 115mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Greek yogurt and applesauce contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Greek yogurt has 91% more potassium than applesauce - greek yogurt has 141mg of potassium per 100 grams and applesauce has 74mg of potassium.

Antioxidants and Phytonutrients

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, both greek yogurt and applesauce contain small amounts of beta-carotene and lutein + zeaxanthin.

Greek Yogurt Applesauce
beta-carotene 6 UG 13 UG
lutein + zeaxanthin 1 UG 18 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and applesauce contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Applesauce
alpha linoleic acid 0.007 G 0.003 G
Total 0.007 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than applesauce per 100 grams.

Greek Yogurt Applesauce
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.012 G
Total 0.067 G 0.012 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 Greek Yogurt or Applesauce .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does greek yogurt or applesauce contain more calories in 100 grams?
Applesauce has 40% less calories than greek yogurt - greek yogurt has 73 calories in 100g and applesauce has 42 calories.

Is greek yogurt or applesauce better for protein?
Greek yogurt is a great source of protein and it has 57 times more protein than applesauce - greek yogurt has 10g of protein per 100 grams and applesauce has 0.17g of protein.

Does greek yogurt or applesauce have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than applesauce - greek yogurt has 3.9g of carbs for 100g and applesauce has 11.3g of carbohydrates. the carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does greek yogurt or applesauce contain more calcium?
Greek yogurt is a rich source of calcium and it has 27 times more calcium than applesauce - greek yogurt has 115mg of calcium in 100 grams and applesauce has 4mg of calcium.