Apricot vs. Cashews
Nutrition comparison of Apricot and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and cashews:
- Both cashews and apricot are high in potassium.
- Apricot has signficantly more Vitamin A than cashew.
- Apricot has signficantly more Vitamin C than cashew.
- Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Cashew is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Apricot (Apricots, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and apricot has 91% less calories than cashew - cashew has 553 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 cashews for protein. Apricot has a macronutrient ratio of 11:83:7 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Cashews | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 83% | 21% |
| Fat | 7% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and apricot has 63% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 65% more dietary fiber than apricot - cashew has 3.3g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Cashews and apricot contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 12 times more protein than apricot - cashew has 18.2g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and apricot has 100% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than cashew - apricot has 96ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and apricot contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Cashew has 933% more Vitamin K than apricot - cashew has 34.1ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate. Both apricot and cashews contain significant amounts of riboflavin and niacin.
| Apricot | Cashews | |
|---|---|---|
| Thiamin | 0.03 MG | 0.423 MG |
| Riboflavin | 0.04 MG | 0.058 MG |
| Niacin | 0.6 MG | 1.062 MG |
| Pantothenic acid | 0.24 MG | 0.864 MG |
| Vitamin B6 | 0.054 MG | 0.417 MG |
| Folate | 9 UG | 25 UG |
Minerals
calcium
Cashew has 185% more calcium than apricot - cashew has 37mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Cashew is an excellent source of iron and it has 16 times more iron than apricot - cashew has 6.7mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both cashews and apricot are high in potassium. Cashew has 155% more potassium than apricot - cashew has 660mg of potassium per 100 grams and apricot has 259mg of potassium.
Antioxidants and Phytonutrients
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 | Cashews | |
|---|---|---|
| beta-carotene | 1094 UG | ~ |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 22 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than apricot per 100 grams.
| Apricot | Cashews | |
|---|---|---|
| linoleic acid | 0.077 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.077 G | 8.048 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 (%) |
Cashews 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 cashews or apricot contain more calories in 100 grams?Cashew is high in calories and apricot has 90% less calories than cashew - cashew has 553 calories in 100g and apricot has 48 calories.
Does cashews or apricot have more carbohydrates?
By weight, cashew is high in carbohydrates and apricot has 60% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does cashews or apricot contain more iron?
Cashew is an abundant source of iron and it has 16 times more iron than apricot - cashew has 6.7mg of iron in 100 grams and apricot has 0.39mg of iron.
Does cashews or apricot contain more potassium?
Both cashews and apricot are high in potassium. Cashew has 160% more potassium than apricot - cashew has 660mg of potassium in 100 grams and apricot has 259mg of potassium.