Ingredient swap
Applesauce vs Avocado
Applesauce has 0.2 g protein and 42 calories per 100 g; avocado has 2 g and 160. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of applesauce (244 g) ≈ 1 cup of avocado.
Side by side
| Per 100 g | Applesauce | Avocado |
|---|---|---|
| Calories | 42 better | 160 |
| Protein | 0.2 g | 2 gbetter |
| Carbs | 11.3 g | 8.5 gbetter |
| Fat | 0.1 g | 14.7 g |
| Fiber | 1.1 g | 6.7 gbetter |
| Sugar | 9.4 g | 0.7 gbetter |
| Sodium | 2 mgbetter | 7 mg |
| 1 cup weighs | 244 g | 230 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use avocado instead of applesauce?
Swap by weight, not by cup: 1 cup of applesauce (244 g) ≈ 1 cup of avocado.
Which has more protein?
Avocado, with 2 g per 100 g versus 0.2 g.
Which has fewer calories?
Applesauce, with 42 calories per 100 g.