Egg vs. Applesauce

Nutrition comparison of Egg and Applesauce


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:

  • Applesauce has 389.7 times less saturated fat than egg.
  • Egg has 14.6 times less carbohydrates than applesauce.
  • Egg has 24.3 times less sugar than applesauce.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than applesauce.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of egg and applesauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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, 2:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Applesauce
Protein 36% 2%
Carbohydrates 2% 96%
Fat 62% 2%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

Applesauce has more dietary fiber than egg - applesauce has 1.1g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

cholesterol

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.

Vitamins

Vitamin C

Applesauce has more Vitamin C than egg - applesauce has 1mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

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.

Vitamin D

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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 ~

Minerals

calcium

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.

iron

Egg has signficantly more iron than applesauce - egg has 1.8mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Egg has 86% more potassium than applesauce - egg has 138mg of potassium per 100 grams and applesauce has 74mg of potassium.

Antioxidants and Phytonutrients

carotenoids

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,

Egg Applesauce
lutein + zeaxanthin 503 UG 18 UG
beta-carotene ~ 13 UG

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg or Applesauce .

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)) .

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FAQ

Does egg or applesauce contain more calories in 100 grams?
Egg is high in calories and applesauce has 70% less calories than egg - egg has 143 calories in 100g and applesauce has 42 calories.

Is egg or applesauce better for protein?
Egg is a fantastic 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.

Does egg or applesauce have more carbohydrates?
By weight, egg has 14.6 times fewer carbohydrates than applesauce - egg has 0.72g of carbs for 100g 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.