Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and peas:
Applesauce has 48% less calories than pea - pea has 81 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is much lighter in protein, much heavier in carbs and similar to peas for fat. Applesauce has a macronutrient ratio of 1:97:2 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Peas | |
|---|---|---|
| Protein | 1% | 26% |
| Carbohydrates | 97% | 69% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
Peas and applesauce contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Pea is an excellent source of dietary fiber and it has 418% more dietary fiber than applesauce - pea has 5.7g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Peas and applesauce contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and applesauce has 9.4g of sugar.
Pea has 30 times more protein than applesauce - pea has 5.4g of protein per 100 grams and applesauce has 0.17g of protein.
Both peas and applesauce are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Pea is an excellent source of Vitamin C and it has 39 times more Vitamin C than applesauce - pea has 40mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Pea has 37 times more Vitamin A than applesauce - pea has 38ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Peas and applesauce contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Pea has 48 times more Vitamin K than applesauce - pea has 24.8ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both applesauce and peas contain significant amounts of pantothenic acid.
| Applesauce | Peas | |
|---|---|---|
| Thiamin | 0.026 MG | 0.266 MG |
| Riboflavin | 0.03 MG | 0.132 MG |
| Niacin | 0.084 MG | 2.09 MG |
| Pantothenic acid | 0.041 MG | 0.104 MG |
| Vitamin B6 | 0.027 MG | 0.169 MG |
| Folate | 3 UG | 65 UG |
Pea has 525% more calcium than applesauce - pea has 25mg of calcium per 100 grams and applesauce has 4mg of calcium.
Pea has 539% more iron than applesauce - pea has 1.5mg of iron per 100 grams and applesauce has 0.23mg of iron.
Pea is a great source of potassium and it has 230% more potassium than applesauce - pea has 244mg 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,
| Applesauce | Peas | |
|---|---|---|
| beta-carotene | 13 UG | 449 UG |
| lutein + zeaxanthin | 18 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Peas | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.035 G |
| Total | 0.003 G | 0.035 G |
Comparing omega-6 fatty acids, pea has more linoleic acid than applesauce per 100 grams.
| Applesauce | Peas | |
|---|---|---|
| linoleic acid | 0.012 G | 0.152 G |
| Total | 0.012 G | 0.152 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 Peas (Peas, green, raw) .
Applesauce g
()
|
Daily Values (%) |
Peas 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 | |||