Apricot vs. Nectarine

Nutrition comparison of Apricot and Nectarine


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apricot versus nectarine (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apricot and nectarine:

  • Both nectarine and apricot are high in potassium.
  • Apricot has signficantly more Vitamin A than nectarine.
Detailed nutritional comparison of apricot and nectarine is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apricot (Apricots, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Nectarine src

Calories and Carbs

calories

Nectarine and apricot contain similar amounts of calories - nectarine has 44 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is similar to nectarine for protein, carbs and fat. Apricot has a macronutrient ratio of 11:83:7 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Nectarine
Protein 11% 9%
Carbohydrates 83% 85%
Fat 7% 6%
Alcohol ~ ~

carbohydrates

Nectarine and apricot contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.

dietary fiber

Nectarine and apricot contain similar amounts of dietary fiber - nectarine has 1.7g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Nectarine and apricot contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Nectarine and apricot contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both nectarine and apricot are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Apricot has 85% more Vitamin C than nectarine - nectarine 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 nectarine - nectarine has 17ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Nectarine and apricot contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Nectarine and apricot contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Both apricot and nectarine contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apricot Nectarine
Thiamin 0.03 MG 0.034 MG
Riboflavin 0.04 MG 0.027 MG
Niacin 0.6 MG 1.125 MG
Pantothenic acid 0.24 MG 0.185 MG
Vitamin B6 0.054 MG 0.025 MG
Folate 9 UG 5 UG

Minerals

calcium

Nectarine and apricot contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Nectarine and apricot contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both nectarine and apricot are high in potassium. Apricot has 29% more potassium than nectarine - nectarine has 201mg 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 Nectarine
kaempferol 0.63 mg ~
Quercetin 1.63 mg 0.69 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 nectarine contain significant amounts of lutein + zeaxanthin.

Apricot Nectarine
beta-carotene 1094 UG 150 UG
alpha-carotene 19 UG ~
lutein + zeaxanthin 89 UG 130 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both apricot and nectarine contain significant amounts of linoleic acid.

Apricot Nectarine
linoleic acid 0.077 G 0.111 G
Total 0.077 G 0.111 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 Nectarine (Nectarines, raw) .

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FAQ

Does nectarine or apricot contain more calories in 100 grams?
Nectarine and apricot contain similar amounts of calories - nectarine has 44 calories in 100g and apricot has 48 calories.

Does nectarine or apricot have more carbohydrates?
By weight, nectarine and apricot contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.

Does nectarine or apricot contain more potassium?
Both nectarine and apricot are high in potassium. Apricot has 30% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and apricot has 259mg of potassium.

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