Apricot vs. Mango
Nutrition comparison of Apricot and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and mango:
- Apricot is a great source of potassium.
- Mango has more Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Apricot (Apricots, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and apricot contain similar amounts of calories - mango has 60 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to mango for fat. Apricot has a macronutrient ratio of 11:83:7 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Mango | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 83% | 90% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and apricot contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.
dietary fiber
Mango and apricot contain similar amounts of dietary fiber - mango has 1.6g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Apricot has 32% less sugar than mango - mango has 13.7g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Mango and apricot contain similar amounts of protein - mango has 0.82g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both mango and apricot are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 264% more Vitamin C than apricot - mango has 36.4mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has 78% more Vitamin A than mango - mango has 54ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Mango and apricot contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Mango and apricot contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6 and folate. Both apricot and mango contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Apricot | Mango | |
|---|---|---|
| Thiamin | 0.03 MG | 0.028 MG |
| Riboflavin | 0.04 MG | 0.038 MG |
| Niacin | 0.6 MG | 0.669 MG |
| Pantothenic acid | 0.24 MG | 0.197 MG |
| Vitamin B6 | 0.054 MG | 0.119 MG |
| Folate | 9 UG | 43 UG |
Minerals
calcium
Mango and apricot contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Mango and apricot contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Apricot is a great source of potassium and it has 54% more potassium than mango - mango has 168mg 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 | Mango | |
|---|---|---|
| kaempferol | 0.63 mg | 0.05 mg |
| Quercetin | 1.63 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.06 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 mango contain significant amounts of beta-carotene.
| Apricot | Mango | |
|---|---|---|
| beta-carotene | 1094 UG | 640 UG |
| alpha-carotene | 19 UG | 9 UG |
| lutein + zeaxanthin | 89 UG | 23 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than mango per 100 grams.
| Apricot | Mango | |
|---|---|---|
| linoleic acid | 0.077 G | 0.019 G |
| Total | 0.077 G | 0.019 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 (%) |
Mango 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 mango or apricot contain more calories in 100 grams?Mango and apricot contain similar amounts of calories - mango has 60 calories in 100g and apricot has 48 calories.
Does mango or apricot have more carbohydrates?
By weight, mango and apricot contain similar amounts of carbs - mango has 15g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.