Apricot vs. Sweet Potatoes
Nutrition comparison of Apricot and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and sweet potatoes:
- Both sweet potatoes and apricot are high in potassium.
- Sweet potato has 55% less sugar than apricot.
- Sweet potato has more beta-carotene than apricot, however, apricot contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, pantothenic acid and Vitamin B6.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Apricot (Apricots, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apricot has 44% less calories than sweet potato - sweet potato has 86 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Apricot has a macronutrient ratio of 10:83:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Sweet Potatoes | |
|---|---|---|
| Protein | 10% | 7% |
| Carbohydrates | 83% | 92% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot has 45% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 50% more dietary fiber than apricot - sweet potato has 3g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Sweet potato has 55% less sugar than apricot - sweet potato has 4.2g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Sweet potatoes and apricot contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both sweet potatoes and apricot are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has 317% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 639% more Vitamin A than apricot - sweet potato has 709ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Sweet potatoes and apricot contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Sweet potatoes and apricot contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid and Vitamin B6. Both apricot and sweet potatoes contain significant amounts of riboflavin, niacin and folate.
| Apricot | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.061 MG |
| Niacin | 0.6 MG | 0.557 MG |
| Pantothenic acid | 0.24 MG | 0.8 MG |
| Vitamin B6 | 0.054 MG | 0.209 MG |
| Folate | 9 UG | 11 UG |
Minerals
calcium
Sweet potato has 131% more calcium than apricot - sweet potato has 30mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Sweet potatoes and apricot contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both sweet potatoes and apricot are high in potassium. Sweet potato has 30% more potassium than apricot - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.63 mg | 0.01 mg |
| Quercetin | 1.63 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than apricot per 100 grams, however, apricot contains more lutein + zeaxanthin than sweet potato per 100 grams. Both apricot and sweet potatoes contain small amounts of alpha-carotene.
| Apricot | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1094 UG | 8509 UG |
| alpha-carotene | 19 UG | 7 UG |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than sweet potato per 100 grams.
| Apricot | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.077 G | 0.013 G |
| Total | 0.077 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apricot or Sweet Potatoes .
Note: The specific food items compared are: Apricot (Apricots, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Apricot g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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| KCAL % |
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5% | calories | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or apricot contain more calories in 100 grams?Apricot has 40% less calories than sweet potato - sweet potato has 86 calories in 100g and apricot has 48 calories.
Does sweet potatoes or apricot have more carbohydrates?
By weight, apricot has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.
Does sweet potatoes or apricot contain more potassium?
Both sweet potatoes and apricot are high in potassium. Sweet potato has 30% more potassium than apricot - sweet potato has 337mg of potassium in 100 grams and apricot has 259mg of potassium.