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  6. Applesauce vs. Orange

Applesauce vs. Orange — In-Depth Nutrition Comparison

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How are applesauce and oranges different?

  • Oranges have more vitamin C, folate, fiber, and vitamin B1 than applesauce.
  • Daily need coverage for vitamin C for oranges is 58% higher.

Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Applesauce vs Orange infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 6.5% 8.6% 9% 0.82% 2.1% 0.26% 3.3% 1.6%
Orange
Orange
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +130%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +144.6%
Contains more CopperCopper +66.7%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +66.7%
~equal in Manganese ~0.025mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 1.7% 3.2% 0% 6.5% 6.9% 1.6% 2.5% 6.2% 0% 1.3% 2.3% 1.2%
Orange
Orange
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +5220%
Contains more Vitamin AVitamin A +675.9%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +235.7%
Contains more Vitamin B5Vitamin B5 +509.8%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +900%
Contains more CholineCholine +281.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.17 g
Fats: 0.1 g
Carbs: 11.27 g
Water: 88.22 g
Other: 0.24 g
Orange
Orange
4
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +452.9%
Contains more FatsFats +20%
Contains more OtherOther +83.3%
~equal in Carbs ~11.75g
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 8% 58%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.014 g
Orange
Orange
2
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains less Sat. FatSaturated Fat -46.7%
Contains more Mono. FatMonounsaturated Fat +1050%
Contains more Poly. FatPolyunsaturated fat +78.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Applesauce Orange
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Applesauce Orange Opinion
Calories 42kcal 47kcal Orange
Protein 0.17g 0.94g Orange
Fats 0.1g 0.12g Orange
Vitamin C 1mg 53.2mg Orange
Net carbs 10.17g 9.35g Applesauce
Carbs 11.27g 11.75g Orange
Magnesium 3mg 10mg Orange
Calcium 4mg 40mg Orange
Potassium 74mg 181mg Orange
Iron 0.23mg 0.1mg Applesauce
Sugar 9.39g 9.35g Orange
Fiber 1.1g 2.4g Orange
Copper 0.027mg 0.045mg Orange
Zinc 0.03mg 0.07mg Orange
Phosphorus 5mg 14mg Orange
Sodium 2mg 0mg Orange
Vitamin A 29IU 225IU Orange
Vitamin A 1µg 11µg Orange
Vitamin E 0.16mg 0.18mg Orange
Manganese 0.025mg 0.025mg
Selenium 0.3µg 0.5µg Orange
Vitamin B1 0.026mg 0.087mg Orange
Vitamin B2 0.03mg 0.04mg Orange
Vitamin B3 0.084mg 0.282mg Orange
Vitamin B5 0.041mg 0.25mg Orange
Vitamin B6 0.027mg 0.06mg Orange
Vitamin K 0.5µg 0µg Applesauce
Folate 3µg 30µg Orange
Choline 2.2mg 8.4mg Orange
Saturated Fat 0.008g 0.015g Applesauce
Monounsaturated Fat 0.002g 0.023g Orange
Polyunsaturated fat 0.014g 0.025g Orange
Tryptophan 0.002mg 0.009mg Orange
Threonine 0.006mg 0.015mg Orange
Isoleucine 0.006mg 0.025mg Orange
Leucine 0.01mg 0.023mg Orange
Lysine 0.01mg 0.047mg Orange
Methionine 0.002mg 0.02mg Orange
Phenylalanine 0.005mg 0.031mg Orange
Valine 0.008mg 0.04mg Orange
Histidine 0.003mg 0.018mg Orange
Fructose 5.88g Applesauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Applesauce Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Applesauce
22%
Orange
Minerals Daily Need Coverage Score
4%
Applesauce
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 0.040000000000001g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Saturated Fat?
Applesauce
Applesauce is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Applesauce
Applesauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Applesauce
Applesauce is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Applesauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171695/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.