Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and pork:
Pork is high in calories and applesauce has 86% less calories than pork - pork has 297 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is much lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Pork | |
|---|---|---|
| Protein | 1% | 36% |
| Carbohydrates | 97% | ~ |
| Fat | 2% | 65% |
| Alcohol | ~ | ~ |
Pork has less carbohydrates than applesauce - applesauce has 11.3g of total carbs per 100 grams and pork does not contain significant amounts.
Applesauce has more dietary fiber than pork - applesauce has 1.1g of dietary fiber per 100 grams and pork does not contain significant amounts.
Pork has less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and pork does not contain significant amounts.
Pork is an excellent source of protein and it has 150 times more protein than applesauce - pork has 25.7g of protein per 100 grams and applesauce has 0.17g of protein.
Pork is high in saturated fat and applesauce has 100% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Applesauce has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and applesauce does not contain significant amounts.
Pork and applesauce contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Pork and applesauce contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Pork has more Vitamin D than applesauce - pork has 21iu of Vitamin D per 100 grams and applesauce does not contain significant amounts.
Pork and applesauce contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Applesauce and pork contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and pork does not contain significant amounts.
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both applesauce and pork contain significant amounts of folate.
| Applesauce | Pork | |
|---|---|---|
| Thiamin | 0.026 MG | 0.706 MG |
| Riboflavin | 0.03 MG | 0.22 MG |
| Niacin | 0.084 MG | 4.206 MG |
| Pantothenic acid | 0.041 MG | 0.52 MG |
| Vitamin B6 | 0.027 MG | 0.391 MG |
| Folate | 3 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Pork has 450% more calcium than applesauce - pork has 22mg of calcium per 100 grams and applesauce has 4mg of calcium.
Pork has 461% more iron than applesauce - pork has 1.3mg of iron per 100 grams and applesauce has 0.23mg of iron.
Pork is an excellent source of potassium and it has 389% more potassium than applesauce - pork has 362mg of potassium per 100 grams and applesauce has 74mg of potassium.
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Pork | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.07 G |
| Total | 0.003 G | 0.07 G |
Comparing omega-6 fatty acids, pork has more linoleic acid than applesauce per 100 grams.
| Applesauce | Pork | |
|---|---|---|
| linoleic acid | 0.012 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.012 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Applesauce g
()
|
Daily Values (%) |
Cooked Pork 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 | |||