ON THE BORDER vs APPLEBEE'S
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
APPLEBEE'S, chicken tenders, from kids' menu is higher in more vitamins & minerals
Calories (kcal)
ON THE 271
APPLEBEE'S 296
Protein (g)
ON THE 11.7
APPLEBEE'S 19.3
Carbs (g)
ON THE 16.2
APPLEBEE'S 18.4
Fat (g)
ON THE 17.7
APPLEBEE'S 16.1
Fiber (g)
ON THE 1.80
APPLEBEE'S 1.20
Quick answers
Which has more protein?
APPLEBEE'S, chicken tenders, from kids' menu — 19.3g vs 11.7g per 100g.
Which has fewer calories?
ON THE BORDER, cheese enchilada — 271 vs 296 kcal per 100g.
Which is more nutrient-dense?
APPLEBEE'S, chicken tenders, from kids' menu scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | ON THE BORDER | APPLEBEE'S | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 271 kcal | 296 kcal | -8% |
| Macronutrients | |||
| Water | 51.8 g | 43.4 g | +19% |
| Protein | 11.7 g | 19.3 g | -39% |
| Total lipid (fat) | 17.7 g | 16.1 g | +10% |
| Carbohydrate, by difference | 16.2 g | 18.4 g | -12% |
| Fiber, total dietary | 1.80 g | 1.20 g | +50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.52 g | 2.85 g | +164% |
| Fatty acids, total monounsaturated | 4.09 g | 3.57 g | +15% |
| Fatty acids, total trans | 0.421 g | 0.116 g | +263% |
| Cholesterol | 41.0 mg | 51.0 mg | -20% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.065 mg | 0.100 mg | -35% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.177 mg | +24% |
| Niacin (Vitamin B3) | 0.780 mg | 7.89 mg | -90% |
| Pantothenic acid (Vitamin B5) | 0.370 mg | 1.57 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.125 mg | 0.484 mg | -74% |
| Biotin (Vitamin B7) | 14.0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.720 ug | 0.150 ug | +380% |
| Vitamin A, RAE | 10.0 ug | 10.0 ug | = |
| Carotene, beta | 112 ug | 23.0 ug | +387% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.890 mg | 1.28 mg | -30% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 8.20 ug | |
| Minerals | |||
| Calcium, Ca | 293 mg | 23.0 mg | +1174% |
| Iron, Fe | 0.710 mg | 0.900 mg | -21% |
| Magnesium, Mg | 30.0 mg | 30.0 mg | = |
| Phosphorus, P | 288 mg | 305 mg | -6% |
| Potassium, K | 176 mg | 337 mg | -48% |
| Sodium, Na | 561 mg | 763 mg | -26% |
| Zinc, Zn | 1.88 mg | 0.710 mg | +165% |
| Copper, Cu | 0.068 mg | 0.071 mg | -4% |
| Manganese, Mn | 0.129 mg | 0.260 mg | -50% |
| Selenium, Se | 16.0 ug | 16.9 ug | -5% |
| Other Nutrients | |||
| Energy | 1134 kj | 1238 kj | -8% |
| Ash | 2.57 g | 2.81 g | -9% |
| Total Sugars | 2.89 g | 0.390 g | +641% |
| Sucrose | 0.250 g | 0 g | |
| Glucose | 0.970 g | 0.390 g | +149% |
| Fructose | 0.830 g | 0 g | |
| Lactose | 0.660 g | 0 g | |
| Maltose | 0.180 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 12.5 g | 17.0 g | -26% |
| Retinol | — | 7.00 ug | |
| Beta-carotene (Provitamin A) | 11.0 ug | 11.0 ug | = |
| Vitamin A, IU | 195 IU | 72.0 IU | +171% |
| Beta-cryptoxanthin (Provitamin A) | 1562 ug | 6.00 ug | +25933% |
| Lycopene | 58.0 ug | 72.0 ug | -19% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0.170 mg | -88% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.71 mg | 7.01 mg | -76% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.350 mg | 1.12 mg | -69% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.140 mg | 0.010 mg | +1300% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.080 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 25.1 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0.200 ug | |
| SFA 4:0 (Butyric acid) | 0.230 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.190 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.120 g | 0.007 g | +1614% |
| SFA 10:0 (Capric acid) | 0.290 g | 0.005 g | +5700% |
| SFA 12:0 (Lauric acid) | 0.330 g | 0.002 g | +16400% |
| SFA 14:0 (Myristic acid) | 1.08 g | 0.020 g | +5290% |
| SFA 15:0 (Pentadecanoic acid) | 0.116 g | 0.005 g | +2220% |
| SFA 16:0 (Palmitic acid) | 3.52 g | 1.78 g | +98% |
| SFA 17:0 (Margaric acid) | 0.080 g | 0.018 g | +344% |
| SFA 18:0 (Stearic acid) | 1.51 g | 0.892 g | +70% |
| SFA 20:0 (Arachidic acid) | 0.028 g | 0.050 g | -44% |
| SFA 22:0 (Behenic acid) | 0.015 g | 0.050 g | -70% |
| SFA 24:0 (Lignoceric acid) | 0.007 g | 0.019 g | -63% |
| MUFA 14:1 (Myristoleic acid) | 0.105 g | 0.002 g | +5150% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.209 g | 0.059 g | +254% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.171 g | 0.059 g | +190% |
| MUFA 17:1 (Heptadecenoic acid) | 0.028 g | 0.009 g | +211% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.71 g | 3.40 g | +9% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.41 g | 3.37 g | +1% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.035 g | 0.096 g | -64% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.11 g | 7.89 g | -73% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.85 g | 6.88 g | -73% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.70 g | 6.79 g | -75% |
| PUFA 18:2 CLAs | 0.062 g | 0.010 g | +520% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.205 g | 0.917 g | -78% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.193 g | 0.859 g | -78% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.012 g | 0.058 g | -79% |
| PUFA 18:3i | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0.010 g | -60% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.013 g | 0.009 g | +44% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0.009 g | +44% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.022 g | 0.051 g | -57% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | 0.019 g | -79% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | 0.005 g | +20% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.004 g | -100% |
| Fatty acids, total trans-monoenoic | 0.334 g | 0.037 g | +803% |
| TFA 16:1 t | 0.037 g | 0 g | |
| TFA 18:1 t | 0.297 g | 0.037 g | +703% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.087 g | 0.080 g | +9% |
| Fatty acids, total trans-polyenoic | 0.087 g | 0.080 g | +9% |
| Tryptophan (EAA) | — | 0.203 g | |
| Threonine (EAA) | — | 0.577 g | |
| Isoleucine (EAA, BCAA) | — | 0.952 g | |
| Leucine (EAA, BCAA) | — | 1.52 g | |
| Lysine (EAA) | — | 1.35 g | |
| Methionine (EAA) | — | 0.486 g | |
| Cystine (conditionally essential) | — | 0.233 g | |
| Phenylalanine (EAA) | — | 0.760 g | |
| Tyrosine (conditionally essential) | — | 0.507 g | |
| Valine (EAA, BCAA) | — | 1.05 g | |
| Arginine (conditionally essential) | — | 1.13 g | |
| Histidine (EAA) | — | 0.679 g | |
| Alanine | — | 1.04 g | |
| Aspartic acid | — | 1.65 g | |
| Glutamic acid | — | 3.34 g | |
| Glycine (conditionally essential) | — | 0.790 g | |
| Proline (conditionally essential) | — | 1.17 g | |
| Serine | — | 0.577 g | |
| Hydroxyproline | — | 0.030 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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