Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and applesauce:
Egg is high in calories and applesauce has 71% less calories than egg - egg has 143 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to applesauce per calorie. Egg has a macronutrient ratio of 36:2:62 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Applesauce | |
|---|---|---|
| Protein | 36% | 1% |
| Carbohydrates | 2% | 97% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
Egg has 14.6 times less carbohydrates than applesauce - egg has 0.72g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in applesauce are made of 90% sugar and 10% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
Applesauce has more dietary fiber than egg - applesauce has 1.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
Egg has 24.3 times less sugar than applesauce - egg has 0.37g of sugar per 100 grams and applesauce has 9.4g of sugar.
Egg is an excellent source of protein and it has 72 times more protein than applesauce - egg has 12.6g of protein per 100 grams and applesauce has 0.17g of protein.
Applesauce has 389.7 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Both egg and applesauce are low in trans fat - egg has 0.04g of trans fat per 100 grams and applesauce does not contain significant amounts.
Egg is high in cholesterol and applesauce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and applesauce does not contain significant amounts.
Applesauce has more Vitamin C than egg - applesauce has 1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than applesauce - egg has 160ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Egg is a great source of Vitamin D and it has more Vitamin D than applesauce - egg has 82iu of Vitamin D per 100 grams and applesauce does not contain significant amounts.
Egg and applesauce contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Egg and applesauce contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and applesauce contain significant amounts of thiamin and niacin.
| Egg | Applesauce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.026 MG |
| Riboflavin | 0.457 MG | 0.03 MG |
| Niacin | 0.075 MG | 0.084 MG |
| Pantothenic acid | 1.533 MG | 0.041 MG |
| Vitamin B6 | 0.17 MG | 0.027 MG |
| Folate | 47 UG | 3 UG |
| Vitamin B12 | 0.89 UG | ~ |
Egg is a great source of calcium and it has 13 times more calcium than applesauce - egg has 56mg of calcium per 100 grams and applesauce has 4mg of calcium.
Egg has signficantly more iron than applesauce - egg has 1.8mg of iron per 100 grams and applesauce has 0.23mg of iron.
Egg has 86% more potassium than applesauce - egg has 138mg of potassium per 100 grams and applesauce has 74mg of potassium.
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than applesauce per 100 grams.
| Egg | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.003 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.003 G |
Comparing omega-6 fatty acids, egg has more linoleic acid than applesauce per 100 grams.
| Egg | Applesauce | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.012 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
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 | |||