Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and carrots:
Carrots and applesauce contain similar amounts of calories - carrot has 41 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to carrots for fat. Applesauce has a macronutrient ratio of 1:97:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Carrots | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 97% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
Carrots and applesauce contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Carrot is a great source of dietary fiber and it has 155% more dietary fiber than applesauce - carrot has 2.8g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Carrot has 50% less sugar than applesauce - carrot has 4.7g of sugar per 100 grams and applesauce has 9.4g of sugar.
Carrots and applesauce contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and applesauce has 0.17g of protein.
Both carrots and applesauce are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Carrot has 490% more Vitamin C than applesauce - carrot has 5.9mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than applesauce - carrot has 835ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Carrots and applesauce contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Carrots and applesauce contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Carrot has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both applesauce and carrots contain significant amounts of riboflavin.
| Applesauce | Carrots | |
|---|---|---|
| Thiamin | 0.026 MG | 0.066 MG |
| Riboflavin | 0.03 MG | 0.058 MG |
| Niacin | 0.084 MG | 0.983 MG |
| Pantothenic acid | 0.041 MG | 0.273 MG |
| Vitamin B6 | 0.027 MG | 0.138 MG |
| Folate | 3 UG | 19 UG |
Carrot has signficantly more calcium than applesauce - carrot has 33mg of calcium per 100 grams and applesauce has 4mg of calcium.
Carrots and applesauce contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and applesauce has 0.23mg of iron.
Carrot is an excellent source of potassium and it has 332% more potassium than applesauce - carrot has 320mg of potassium per 100 grams and applesauce has 74mg of potassium.
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, applesauce has more quercetin than carrot per 100 grams, however, carrot contains more kaempferol than applesauce per 100 grams.
| Applesauce | Carrots | |
|---|---|---|
| Quercetin | 2.0 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| kaempferol | ~ | 0.24 mg |
| myricetin | ~ | 0.04 mg |
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 | Carrots | |
|---|---|---|
| beta-carotene | 13 UG | 8285 UG |
| lutein + zeaxanthin | 18 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
For omega-3 fatty acids, both applesauce and carrots contain small amounts of alpha linoleic acid (ALA).
| Applesauce | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.002 G |
| Total | 0.003 G | 0.002 G |
Comparing omega-6 fatty acids, carrot has more linoleic acid than applesauce per 100 grams.
| Applesauce | Carrots | |
|---|---|---|
| linoleic acid | 0.012 G | 0.1 G |
| Total | 0.012 G | 0.1 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 Carrots (Carrots, raw) .
Applesauce g
()
|
Daily Values (%) |
Carrots 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 | |||