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:
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 | ~ | ~ |
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.
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.
Nectarine and apricot contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and apricot has 9.2g of sugar.
Nectarine and apricot contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and apricot has 1.4g of protein.
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.
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.
Apricot has signficantly more Vitamin A than nectarine - nectarine has 17ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
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.
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.
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 |
Nectarine and apricot contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and apricot has 13mg of calcium.
Nectarine and apricot contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and apricot has 0.39mg of iron.
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.
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 |
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 |
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 (%) |
Nectarine 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 | |||