Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and kiwi:
Kiwi and applesauce contain similar amounts of calories - kiwi has 61 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and lighter in fat compared to kiwi per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Kiwi | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 97% | 87% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
Kiwi and applesauce contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Kiwi is a great source of dietary fiber and it has 173% more dietary fiber than applesauce - kiwi has 3g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Kiwi and applesauce contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and applesauce has 9.4g of sugar.
Kiwi and applesauce contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and applesauce has 0.17g of protein.
Both kiwi and applesauce are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Kiwi is an excellent source of Vitamin C and it has 91 times more Vitamin C than applesauce - kiwi has 92.7mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Kiwi and applesauce contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Kiwi and applesauce contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Kiwi has 79 times more Vitamin K than applesauce - kiwi has 40.3ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Kiwi has more pantothenic acid, Vitamin B6 and folate. Both applesauce and kiwi contain significant amounts of thiamin, riboflavin and niacin.
| Applesauce | Kiwi | |
|---|---|---|
| Thiamin | 0.026 MG | 0.027 MG |
| Riboflavin | 0.03 MG | 0.025 MG |
| Niacin | 0.084 MG | 0.341 MG |
| Pantothenic acid | 0.041 MG | 0.183 MG |
| Vitamin B6 | 0.027 MG | 0.063 MG |
| Folate | 3 UG | 25 UG |
Kiwi has signficantly more calcium than applesauce - kiwi has 34mg of calcium per 100 grams and applesauce has 4mg of calcium.
Kiwi and applesauce contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and applesauce has 0.23mg of iron.
Kiwi is an excellent source of potassium and it has 322% more potassium than applesauce - kiwi has 312mg 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 kiwi per 100 grams, however, kiwi contains more luteolin and kaempferol than applesauce per 100 grams.
| Applesauce | Kiwi | |
|---|---|---|
| Quercetin | 2.0 mg | 0.04 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 1.03 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 | Kiwi | |
|---|---|---|
| beta-carotene | 13 UG | 52 UG |
| lutein + zeaxanthin | 18 UG | 122 UG |
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.042 G |
| Total | 0.003 G | 0.042 G |
Comparing omega-6 fatty acids, kiwi has more linoleic acid than applesauce per 100 grams.
| Applesauce | Kiwi | |
|---|---|---|
| linoleic acid | 0.012 G | 0.246 G |
| Total | 0.012 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Applesauce g
()
|
Daily Values (%) |
Kiwi 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 | |||