Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
applesauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and applesauce:
White rice is high in calories and applesauce has 68% less calories than white rice - white rice has 130 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to applesauce for fat. White rice has a macronutrient ratio of 8:91:2 and for applesauce, 1:97:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Applesauce | |
|---|---|---|
| Protein | 8% | 1% |
| Carbohydrates | 91% | 97% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
Applesauce has 61% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Applesauce has 267% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
White rice has less sugar than applesauce - applesauce has 9.4g of sugar per 100 grams and white rice does not contain significant amounts.
White rice has 13 times more protein than applesauce - white rice has 2.4g of protein per 100 grams and applesauce has 0.17g of protein.
Both white rice and applesauce are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Applesauce has more Vitamin C than white rice - applesauce has 1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Applesauce and white rice contain similar amounts of Vitamin A - applesauce has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Applesauce and white rice contain similar amounts of Vitamin E - applesauce has 0.16mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Applesauce and white rice contain similar amounts of Vitamin K - applesauce has 0.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
White rice has more thiamin, niacin, pantothenic acid and folate, however, applesauce contains more riboflavin. Both white rice and applesauce contain significant amounts of Vitamin B6.
| White Rice | Applesauce | |
|---|---|---|
| Thiamin | 0.167 MG | 0.026 MG |
| Riboflavin | 0.016 MG | 0.03 MG |
| Niacin | 1.835 MG | 0.084 MG |
| Pantothenic acid | 0.411 MG | 0.041 MG |
| Vitamin B6 | 0.05 MG | 0.027 MG |
| Folate | 58 UG | 3 UG |
White rice and applesauce contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and applesauce has 4mg of calcium.
White rice has 548% more iron than applesauce - white rice has 1.5mg of iron per 100 grams and applesauce has 0.23mg of iron.
Applesauce has 155% more potassium than white rice - white rice has 29mg of potassium per 100 grams and applesauce has 74mg of potassium.
For omega-3 fatty acids, both white rice and applesauce contain small amounts of alpha linoleic acid (ALA).
| White Rice | Applesauce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.003 G |
| Total | 0.01 G | 0.003 G |
Comparing omega-6 fatty acids, both white rice and applesauce contain small amounts of linoleic acid.
| White Rice | Applesauce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.012 G |
| Total | 0.046 G | 0.012 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) .
Cooked White Rice g
()
|
Daily Values (%) |
Applesauce 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 | |||