Apricot vs. Raisins
Nutrition comparison of Apricot and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and raisins:
- Both raisins and apricot are high in potassium.
- Apricot has signficantly more Vitamin A than raisin.
- Raisin has more thiamin, riboflavin and Vitamin B6, however, apricot contains more pantothenic acid.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and apricot has 84% less calories than raisin - raisin has 296 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and heavier in fat compared to raisins per calorie. Apricot has a macronutrient ratio of 11:83:7 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Raisins | |
|---|---|---|
| Protein | 11% | 3% |
| Carbohydrates | 83% | 95% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and apricot has 86% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 240% more dietary fiber than apricot - raisin has 6.8g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Raisin has less sugar than apricot - apricot has 9.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and apricot contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both raisins and apricot are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has 85% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than raisin - apricot has 96ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Apricot has more Vitamin E than raisin - apricot has 0.89mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Apricot and raisins contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin and Vitamin B6, however, apricot contains more pantothenic acid. Both apricot and raisins contain significant amounts of niacin and folate.
| Apricot | Raisins | |
|---|---|---|
| Thiamin | 0.03 MG | 0.112 MG |
| Riboflavin | 0.04 MG | 0.182 MG |
| Niacin | 0.6 MG | 1.114 MG |
| Pantothenic acid | 0.24 MG | 0.045 MG |
| Vitamin B6 | 0.054 MG | 0.188 MG |
| Folate | 9 UG | 3 UG |
Minerals
calcium
Raisin has 115% more calcium than apricot - raisin has 28mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Raisin is a great source of iron and it has 564% more iron than apricot - raisin has 2.6mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both raisins and apricot are high in potassium. Raisin has 219% more potassium than apricot - raisin has 825mg of potassium per 100 grams and apricot has 259mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apricot and raisins contain significant amounts of linoleic acid.
| Apricot | Raisins | |
|---|---|---|
| linoleic acid | 0.077 G | 0.122 G |
| Total | 0.077 G | 0.122 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 (%) |
Raisins g
()
|
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|---|---|---|---|---|---|---|---|
| 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 raisins or apricot contain more calories in 100 grams?Raisin is high in calories and apricot has 80% less calories than raisin - raisin has 296 calories in 100g and apricot has 48 calories.
Does raisins or apricot have more carbohydrates?
By weight, raisin is high in carbohydrates and apricot has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does raisins or apricot contain more potassium?
Both raisins and apricot are high in potassium. Raisin has 220% more potassium than apricot - raisin has 825mg of potassium in 100 grams and apricot has 259mg of potassium.