Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and banana:
Applesauce has 53% less calories than banana - applesauce has 42 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to banana for fat. Applesauce has a macronutrient ratio of 1:97:2 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Banana | |
|---|---|---|
| Protein | 1% | 5% |
| Carbohydrates | 97% | 93% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
Applesauce has 51% less carbohydrates than banana - applesauce has 11.3g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
Banana is a great source of dietary fiber and it has 136% more dietary fiber than applesauce - applesauce has 1.1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
Applesauce and banana contain similar amounts of sugar - applesauce has 9.4g of sugar per 100 grams and banana has 12.2g of sugar.
Applesauce and banana contain similar amounts of protein - applesauce has 0.17g of protein per 100 grams and banana has 1.1g of protein.
Both applesauce and banana are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Banana has 770% more Vitamin C than applesauce - applesauce has 1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Applesauce and banana contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Applesauce and banana contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Applesauce and banana contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both applesauce and banana contain significant amounts of thiamin.
| Applesauce | Banana | |
|---|---|---|
| Thiamin | 0.026 MG | 0.031 MG |
| Riboflavin | 0.03 MG | 0.073 MG |
| Niacin | 0.084 MG | 0.665 MG |
| Pantothenic acid | 0.041 MG | 0.334 MG |
| Vitamin B6 | 0.027 MG | 0.367 MG |
| Folate | 3 UG | 20 UG |
Applesauce and banana contain similar amounts of calcium - applesauce has 4mg of calcium per 100 grams and banana has 5mg of calcium.
Applesauce and banana contain similar amounts of iron - applesauce has 0.23mg of iron per 100 grams and banana has 0.26mg of iron.
Banana is an excellent source of potassium and it has 384% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and banana has 358mg 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, both applesauce and banana contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Applesauce | Banana | |
|---|---|---|
| beta-carotene | 13 UG | 26 UG |
| lutein + zeaxanthin | 18 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Banana | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.027 G |
| Total | 0.003 G | 0.027 G |
Comparing omega-6 fatty acids, both applesauce and banana contain small amounts of linoleic acid.
| Applesauce | Banana | |
|---|---|---|
| linoleic acid | 0.012 G | 0.046 G |
| Total | 0.012 G | 0.046 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 Banana (Bananas, raw) .
Applesauce g
()
|
Daily Values (%) |
Banana 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 | |||