Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and watermelon:
Watermelon and applesauce contain similar amounts of calories - watermelon has 30 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, heavier in carbs and similar to watermelon for fat. Applesauce has a macronutrient ratio of 1:97:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Watermelon | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | 97% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
Watermelon and applesauce contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Applesauce has 175% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Watermelon and applesauce contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and applesauce has 9.4g of sugar.
Watermelon and applesauce contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and applesauce has 0.17g of protein.
Both watermelon and applesauce are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Watermelon has 710% more Vitamin C than applesauce - watermelon has 8.1mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Watermelon has 27 times more Vitamin A than applesauce - watermelon has 28ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Watermelon and applesauce contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Watermelon and applesauce contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Watermelon has more pantothenic acid. Both applesauce and watermelon contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Applesauce | Watermelon | |
|---|---|---|
| Thiamin | 0.026 MG | 0.033 MG |
| Riboflavin | 0.03 MG | 0.021 MG |
| Niacin | 0.084 MG | 0.178 MG |
| Pantothenic acid | 0.041 MG | 0.221 MG |
| Vitamin B6 | 0.027 MG | 0.045 MG |
| Folate | 3 UG | 3 UG |
Watermelon and applesauce contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and applesauce has 4mg of calcium.
Watermelon and applesauce contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and applesauce has 0.23mg of iron.
Watermelon and applesauce contain similar amounts of potassium - watermelon has 112mg 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 watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than applesauce per 100 grams.
| Applesauce | Watermelon | |
|---|---|---|
| Quercetin | 2.0 mg | ~ |
| luteolin | ~ | 0.46 mg |
| kaempferol | ~ | 0.45 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, both applesauce and watermelon contain small amounts of lutein + zeaxanthin.
| Applesauce | Watermelon | |
|---|---|---|
| beta-carotene | 13 UG | 303 UG |
| lutein + zeaxanthin | 18 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Comparing omega-6 fatty acids, both applesauce and watermelon contain small amounts of linoleic acid.
| Applesauce | Watermelon | |
|---|---|---|
| linoleic acid | 0.012 G | 0.05 G |
| Total | 0.012 G | 0.05 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 Watermelon (Watermelon, raw) .
Applesauce g
()
|
Daily Values (%) |
Watermelon 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 | |||