Apricot vs. Raspberries
Nutrition comparison of Apricot and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and raspberries:
- Apricot has signficantly more Vitamin A than raspberry.
- Apricot is a great source of potassium.
- Raspberry has 52% less sugar than apricot.
- Raspberry has more folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and apricot contain similar amounts of calories - raspberry has 52 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is similar to raspberries for protein, carbs and fat. Apricot has a macronutrient ratio of 11:83:7 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Raspberries | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 83% | 82% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and apricot contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 225% more dietary fiber than apricot - raspberry has 6.5g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Raspberry has 52% less sugar than apricot - raspberry has 4.4g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Raspberries and apricot contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both raspberries and apricot are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 162% more Vitamin C than apricot - raspberry has 26.2mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Raspberries and apricot contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Raspberries and apricot contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Raspberry has more folate. Both apricot and raspberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apricot | Raspberries | |
|---|---|---|
| Thiamin | 0.03 MG | 0.032 MG |
| Riboflavin | 0.04 MG | 0.038 MG |
| Niacin | 0.6 MG | 0.598 MG |
| Pantothenic acid | 0.24 MG | 0.329 MG |
| Vitamin B6 | 0.054 MG | 0.055 MG |
| Folate | 9 UG | 21 UG |
Minerals
calcium
Raspberry has 92% more calcium than apricot - raspberry has 25mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Raspberries and apricot contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Apricot is a great source of potassium and it has 72% more potassium than raspberry - raspberry has 151mg 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, both apricot and raspberries contain significant amounts of quercetin.
| Apricot | Raspberries | |
|---|---|---|
| kaempferol | 0.63 mg | 0.06 mg |
| Quercetin | 1.63 mg | 1.05 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, both apricot and raspberries contain significant amounts of lutein + zeaxanthin.
| Apricot | Raspberries | |
|---|---|---|
| beta-carotene | 1094 UG | 12 UG |
| alpha-carotene | 19 UG | 16 UG |
| lutein + zeaxanthin | 89 UG | 136 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than apricot per 100 grams.
| Apricot | Raspberries | |
|---|---|---|
| linoleic acid | 0.077 G | 0.249 G |
| Total | 0.077 G | 0.249 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.
Note: The specific food items compared are: Apricot (Apricots, raw) and Raspberries (Raspberries, raw) .
Apricot g
()
|
Daily Values (%) |
Raspberries 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 raspberries or apricot contain more calories in 100 grams?Raspberries and apricot contain similar amounts of calories - raspberry has 52 calories in 100g and apricot has 48 calories.
Does raspberries or apricot have more carbohydrates?
By weight, raspberries and apricot contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and apricot has 11.1g of carbohydrates.