Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and pineapple:
Pineapple and applesauce contain similar amounts of calories - pineapple has 50 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is similar to pineapple for protein, carbs and fat. Applesauce has a macronutrient ratio of 1:97:2 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Pineapple | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 94% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
Pineapple and applesauce contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Pineapple and applesauce contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Pineapple and applesauce contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and applesauce has 9.4g of sugar.
Pineapple and applesauce contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and applesauce has 0.17g of protein.
Both pineapple and applesauce are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Pineapple is an excellent source of Vitamin C and it has 46 times more Vitamin C than applesauce - pineapple has 47.8mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Pineapple and applesauce contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Pineapple and applesauce contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Pineapple and applesauce contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Pineapple has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both applesauce and pineapple contain significant amounts of riboflavin.
| Applesauce | Pineapple | |
|---|---|---|
| Thiamin | 0.026 MG | 0.079 MG |
| Riboflavin | 0.03 MG | 0.032 MG |
| Niacin | 0.084 MG | 0.5 MG |
| Pantothenic acid | 0.041 MG | 0.213 MG |
| Vitamin B6 | 0.027 MG | 0.112 MG |
| Folate | 3 UG | 18 UG |
Pineapple has 225% more calcium than applesauce - pineapple has 13mg of calcium per 100 grams and applesauce has 4mg of calcium.
Pineapple and applesauce contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and applesauce has 0.23mg of iron.
Pineapple and applesauce contain similar amounts of potassium - pineapple has 109mg 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 | Pineapple | |
|---|---|---|
| Quercetin | 2.0 mg | 0.14 mg |
| luteolin | ~ | 0.01 mg |
| myricetin | ~ | 0.01 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 | Pineapple | |
|---|---|---|
| beta-carotene | 13 UG | 35 UG |
| lutein + zeaxanthin | 18 UG | ~ |
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.017 G |
| Total | 0.003 G | 0.017 G |
Comparing omega-6 fatty acids, both applesauce and pineapple contain small amounts of linoleic acid.
| Applesauce | Pineapple | |
|---|---|---|
| linoleic acid | 0.012 G | 0.023 G |
| Total | 0.012 G | 0.023 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 Pineapple (Pineapple, raw, all varieties) .
Applesauce g
()
|
Daily Values (%) |
Pineapple 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 | |||