Apricot vs. Kiwi
Nutrition comparison of Apricot and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and kiwi:
- Both kiwi and apricot are high in potassium.
- Apricot has signficantly more Vitamin A than kiwi.
- Kiwi has more folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Apricot (Apricots, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and apricot contain similar amounts of calories - kiwi has 61 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to kiwi for fat. Apricot has a macronutrient ratio of 11:83:6 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Kiwi | |
|---|---|---|
| Protein | 11% | 7% |
| Carbohydrates | 83% | 87% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and apricot contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 50% more dietary fiber than apricot - kiwi has 3g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Kiwi and apricot contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Kiwi and apricot contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both kiwi and apricot are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 827% more Vitamin C than apricot - kiwi has 92.7mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Kiwi and apricot contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Kiwi has 11 times more Vitamin K than apricot - kiwi has 40.3ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Kiwi has more folate. Both apricot and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apricot | Kiwi | |
|---|---|---|
| Thiamin | 0.03 MG | 0.027 MG |
| Riboflavin | 0.04 MG | 0.025 MG |
| Niacin | 0.6 MG | 0.341 MG |
| Pantothenic acid | 0.24 MG | 0.183 MG |
| Vitamin B6 | 0.054 MG | 0.063 MG |
| Folate | 9 UG | 25 UG |
Minerals
calcium
Kiwi has 162% more calcium than apricot - kiwi has 34mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Kiwi and apricot contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both kiwi and apricot are high in potassium. Kiwi has 20% more potassium than apricot - kiwi has 312mg 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 kiwi per 100 grams, however, kiwi contains more luteolin than apricot per 100 grams. Both apricot and kiwi contain significant amounts of kaempferol.
| Apricot | Kiwi | |
|---|---|---|
| kaempferol | 0.63 mg | 1.03 mg |
| Quercetin | 1.63 mg | 0.04 mg |
| luteolin | ~ | 0.74 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 kiwi contain significant amounts of lutein + zeaxanthin.
| Apricot | Kiwi | |
|---|---|---|
| beta-carotene | 1094 UG | 52 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 122 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than apricot per 100 grams.
| Apricot | Kiwi | |
|---|---|---|
| linoleic acid | 0.077 G | 0.246 G |
| Total | 0.077 G | 0.246 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 (%) |
Kiwi 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 kiwi or apricot contain more calories in 100 grams?Kiwi and apricot contain similar amounts of calories - kiwi has 61 calories in 100g and apricot has 48 calories.
Does kiwi or apricot have more carbohydrates?
By weight, kiwi and apricot contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does kiwi or apricot contain more potassium?
Both kiwi and apricot are high in potassium. Kiwi has 20% more potassium than apricot - kiwi has 312mg of potassium in 100 grams and apricot has 259mg of potassium.