Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and dates:
Date is high in calories and applesauce has 85% less calories than date - date has 277 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is similar to dates for protein, carbs and fat. Applesauce has a macronutrient ratio of 1:97:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Dates | |
|---|---|---|
| Protein | 1% | 2% |
| Carbohydrates | 97% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
Date is high in carbohydrates and applesauce has 85% less carbohydrates than date - date has 75g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Date is an excellent source of dietary fiber and it has 509% more dietary fiber than applesauce - date has 6.7g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Date is high in sugar and applesauce has 86% less sugar than date - date has 66.5g of sugar per 100 grams and applesauce has 9.4g of sugar.
Date has 965% more protein than applesauce - date has 1.8g of protein per 100 grams and applesauce has 0.17g of protein.
Both applesauce and dates are low in saturated fat - applesauce has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Applesauce has more Vitamin C than date - applesauce has 1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Dates and applesauce contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Applesauce and dates contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and date does not contain significant amounts.
Dates and applesauce contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both applesauce and dates contain significant amounts of riboflavin.
| Applesauce | Dates | |
|---|---|---|
| Thiamin | 0.026 MG | 0.05 MG |
| Riboflavin | 0.03 MG | 0.06 MG |
| Niacin | 0.084 MG | 1.61 MG |
| Pantothenic acid | 0.041 MG | 0.805 MG |
| Vitamin B6 | 0.027 MG | 0.249 MG |
| Folate | 3 UG | 15 UG |
Date is an excellent source of calcium and it has 15 times more calcium than applesauce - date has 64mg of calcium per 100 grams and applesauce has 4mg of calcium.
Date has 291% more iron than applesauce - date has 0.9mg of iron per 100 grams and applesauce has 0.23mg of iron.
Date is an excellent source of potassium and it has 841% more potassium than applesauce - date has 696mg of potassium per 100 grams and applesauce has 74mg 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 dates contain significant amounts of lutein + zeaxanthin.
| Applesauce | Dates | |
|---|---|---|
| beta-carotene | 13 UG | 89 UG |
| lutein + zeaxanthin | 18 UG | 23 UG |
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 Dates (Dates, medjool) .
Applesauce g
()
|
Daily Values (%) |
Dates 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 | |||