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.
USDA sources for nutritional information: Apricot (Apricots, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
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 10:83:7 and for nectarine, 9:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Nectarine | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 83% | 86% |
| 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
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 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 Nectarine .
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 | |||
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.