Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and applesauce:
Boiled egg is high in calories and applesauce has 73% less calories than boiled egg - applesauce has 42 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to applesauce per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Applesauce | |
|---|---|---|
| Protein | 34% | 1% |
| Carbohydrates | 3% | 97% |
| Fat | 64% | 2% |
| Alcohol | ~ | ~ |
Boiled egg has 9 times less carbohydrates than applesauce - applesauce has 11.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
Applesauce has more dietary fiber than boiled egg - applesauce has 1.1g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
Boiled egg has 7.3 times less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Boiled egg is an excellent source of protein and it has 73 times more protein than applesauce - applesauce has 0.17g of protein per 100 grams and boiled egg has 12.6g of protein.
Applesauce has 407.3 times less saturated fat than boiled egg - applesauce has 0.01g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
Boiled egg is high in cholesterol and applesauce has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and applesauce does not contain significant amounts.
Applesauce has more Vitamin C than boiled egg - applesauce has 1mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Boiled egg is a great source of Vitamin A and it has 148 times more Vitamin A than applesauce - applesauce has 1ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Boiled egg is a great source of Vitamin D and it has more Vitamin D than applesauce - boiled egg has 87iu of Vitamin D per 100 grams and applesauce does not contain significant amounts.
Applesauce and boiled egg contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Applesauce and boiled egg contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, applesauce contains more niacin.
| Boiled Egg | Applesauce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.026 MG |
| Riboflavin | 0.513 MG | 0.03 MG |
| Niacin | 0.064 MG | 0.084 MG |
| Pantothenic acid | 1.398 MG | 0.041 MG |
| Vitamin B6 | 0.121 MG | 0.027 MG |
| Folate | 44 UG | 3 UG |
| Vitamin B12 | 1.11 UG | ~ |
Boiled egg is a great source of calcium and it has 11 times more calcium than applesauce - applesauce has 4mg of calcium per 100 grams and boiled egg has 50mg of calcium.
Boiled egg has 417% more iron than applesauce - applesauce has 0.23mg of iron per 100 grams and boiled egg has 1.2mg of iron.
Boiled egg has 70% more potassium than applesauce - applesauce has 74mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg and applesauce contain small amounts of beta-carotene.
| Boiled Egg | Applesauce | |
|---|---|---|
| beta-carotene | 11 UG | 13 UG |
| lutein + zeaxanthin | 353 UG | 18 UG |
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than applesauce per 100 grams.
| Boiled Egg | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.003 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.003 G |
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than applesauce per 100 grams.
| Boiled Egg | Applesauce | |
|---|---|---|
| linoleic acid | 1.188 G | 0.012 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.012 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Applesauce 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 | |||