Apricot vs. Almonds
Nutrition comparison of Apricot and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and almonds:
- Both almonds and apricot are high in potassium.
- Almond has 53% less sugar than apricot.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Apricot has signficantly less saturated fat than almond.
- Apricot has signficantly more Vitamin A than almond.
- Apricot has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Apricot (Apricots, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and apricot has 92% less calories than almond - almond has 579 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is much heavier in carbs, much lighter in fat and similar to almonds for protein. Apricot has a macronutrient ratio of 11:83:6 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Almonds | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 83% | 14% |
| Fat | 6% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot has 48% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 525% more dietary fiber than apricot - almond has 12.5g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Almond has 53% less sugar than apricot - almond has 4.4g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 14 times more protein than apricot - almond has 21.2g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Apricot has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
trans fat
Both almonds and apricot are low in trans fat - almond has 0.02g of trans fat per 100 grams and apricot does not contain significant amounts.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than almond - apricot has 10mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Apricot has signficantly more Vitamin A than almond - apricot has 96ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 27 times more Vitamin E than apricot - almond has 25.6mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Apricot and almonds contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both apricot and almonds contain significant amounts of pantothenic acid.
| Apricot | Almonds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.205 MG |
| Riboflavin | 0.04 MG | 1.138 MG |
| Niacin | 0.6 MG | 3.618 MG |
| Pantothenic acid | 0.24 MG | 0.471 MG |
| Vitamin B6 | 0.054 MG | 0.137 MG |
| Folate | 9 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 19 times more calcium than apricot - almond has 269mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Almond is an excellent source of iron and it has 851% more iron than apricot - almond has 3.7mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both almonds and apricot are high in potassium. Almond has 183% more potassium than apricot - almond has 733mg of potassium per 100 grams and apricot has 259mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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, apricot has more quercetin than almond per 100 grams, however, almond contains more isorhamnetin than apricot per 100 grams. Both apricot and almonds contain significant amounts of kaempferol.
| Apricot | Almonds | |
|---|---|---|
| kaempferol | 0.63 mg | 0.39 mg |
| Quercetin | 1.63 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
carotenoids
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,
| Apricot | Almonds | |
|---|---|---|
| beta-carotene | 1094 UG | 1 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than apricot per 100 grams.
| Apricot | Almonds | |
|---|---|---|
| linoleic acid | 0.077 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.077 G | 12.326 G |
Customize your serving size
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.
Apricot g
()
|
Daily Values (%) |
Almonds 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 | |||
FAQ
Does almonds or apricot contain more calories in 100 grams?Almond is high in calories and apricot has 90% less calories than almond - almond has 579 calories in 100g and apricot has 48 calories.
Does almonds or apricot have more carbohydrates?
By weight, apricot has 50% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does almonds or apricot contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than apricot - almond has 269mg of calcium in 100 grams and apricot has 13mg of calcium.
Does almonds or apricot contain more iron?
Almond is an abundant source of iron and it has 850% more iron than apricot - almond has 3.7mg of iron in 100 grams and apricot has 0.39mg of iron.
Does almonds or apricot contain more potassium?
Both almonds and apricot are high in potassium. Almond has 180% more potassium than apricot - almond has 733mg of potassium in 100 grams and apricot has 259mg of potassium.