Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and tomato:
Tomato has 57% less calories than applesauce - tomato has 18 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Tomato | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 97% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
Tomato has 65% less carbohydrates than applesauce - tomato has 3.9g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Tomato and applesauce contain similar amounts of dietary fiber - tomato has 1.2g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Tomato has 72% less sugar than applesauce - tomato has 2.6g of sugar per 100 grams and applesauce has 9.4g of sugar.
Tomato and applesauce contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and applesauce has 0.17g of protein.
Both tomato and applesauce are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Tomato is a great source of Vitamin C and it has 12 times more Vitamin C than applesauce - tomato has 13.7mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Tomato has 41 times more Vitamin A than applesauce - tomato has 42ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Tomato and applesauce contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Tomato and applesauce contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Tomato has more niacin, Vitamin B6 and folate. Both applesauce and tomato contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Applesauce | Tomato | |
|---|---|---|
| Thiamin | 0.026 MG | 0.037 MG |
| Riboflavin | 0.03 MG | 0.019 MG |
| Niacin | 0.084 MG | 0.594 MG |
| Pantothenic acid | 0.041 MG | 0.089 MG |
| Vitamin B6 | 0.027 MG | 0.08 MG |
| Folate | 3 UG | 15 UG |
Tomato and applesauce contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and applesauce has 4mg of calcium.
Tomato and applesauce contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and applesauce has 0.23mg of iron.
Tomato is a great source of potassium and it has 220% more potassium than applesauce - tomato has 237mg 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 | Tomato | |
|---|---|---|
| beta-carotene | 13 UG | 449 UG |
| lutein + zeaxanthin | 18 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
For omega-3 fatty acids, both applesauce and tomato contain small amounts of alpha linoleic acid (ALA).
| Applesauce | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.003 G |
| Total | 0.003 G | 0.003 G |
Comparing omega-6 fatty acids, tomato has more linoleic acid than applesauce per 100 grams.
| Applesauce | Tomato | |
|---|---|---|
| linoleic acid | 0.012 G | 0.08 G |
| Total | 0.012 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Applesauce g
()
|
Daily Values (%) |
Tomato 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 | |||