Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and avocado:
Avocado is high in calories and applesauce has 75% less calories than avocado - applesauce has 42 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, applesauce is much heavier in carbs, much lighter in fat and similar to avocado for protein. Applesauce has a macronutrient ratio of 1:97:2 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Avocado | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 19% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
Applesauce and avocado contain similar amounts of carbs - applesauce has 11.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
Avocado is an excellent source of dietary fiber and it has 518% more dietary fiber than applesauce - applesauce has 1.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
Avocado has 30.3 times less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Avocado has 10 times more protein than applesauce - applesauce has 0.17g of protein per 100 grams and avocado has 2g of protein.
Applesauce has 264.7 times less saturated fat than avocado - applesauce has 0.01g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Avocado has 780% more Vitamin C than applesauce - applesauce has 1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Applesauce and avocado contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Avocado has 11 times more Vitamin E than applesauce - applesauce has 0.16mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Avocado has 41 times more Vitamin K than applesauce - applesauce has 0.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Applesauce | Avocado | |
|---|---|---|
| Thiamin | 0.026 MG | 0.075 MG |
| Riboflavin | 0.03 MG | 0.143 MG |
| Niacin | 0.084 MG | 1.912 MG |
| Pantothenic acid | 0.041 MG | 1.463 MG |
| Vitamin B6 | 0.027 MG | 0.287 MG |
| Folate | 3 UG | 89 UG |
Avocado has 225% more calcium than applesauce - applesauce has 4mg of calcium per 100 grams and avocado has 13mg of calcium.
Applesauce and avocado contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and avocado has 0.61mg of iron.
Avocado is an excellent source of potassium and it has 585% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and avocado has 507mg 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,
| Applesauce | Avocado | |
|---|---|---|
| beta-carotene | 13 UG | 63 UG |
| lutein + zeaxanthin | 18 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.125 G |
| Total | 0.003 G | 0.125 G |
Comparing omega-6 fatty acids, avocado has more linoleic acid than applesauce per 100 grams.
| Applesauce | Avocado | |
|---|---|---|
| linoleic acid | 0.012 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.012 G | 1.689 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 Avocado (Avocados, raw, California) .
Applesauce g
()
|
Daily Values (%) |
Avocado 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 | |||