Apricot vs. Plums
Nutrition comparison of Apricot and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and plums:
- Apricot has signficantly more Vitamin A than plum.
- Apricot is a great source of potassium.
USDA sources for nutritional information: Apricot (Apricots, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and apricot contain similar amounts of calories - plum has 46 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to plums for fat. Apricot has a macronutrient ratio of 11:83:6 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Plums | |
|---|---|---|
| Protein | 11% | 6% |
| Carbohydrates | 83% | 89% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and apricot contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.
dietary fiber
Apricot has 43% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Plums and apricot contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Plums and apricot contain similar amounts of protein - plum has 0.7g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both plums and apricot are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Plums and apricot contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than plum - plum has 17ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Plums and apricot contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Plums and apricot contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Both apricot and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apricot | Plums | |
|---|---|---|
| Thiamin | 0.03 MG | 0.028 MG |
| Riboflavin | 0.04 MG | 0.026 MG |
| Niacin | 0.6 MG | 0.417 MG |
| Pantothenic acid | 0.24 MG | 0.135 MG |
| Vitamin B6 | 0.054 MG | 0.029 MG |
| Folate | 9 UG | 5 UG |
Minerals
calcium
Plums and apricot contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Plums and apricot contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Apricot is a great source of potassium and it has 65% more potassium than plum - plum has 157mg 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, both apricot and plums contain significant amounts of quercetin.
| Apricot | Plums | |
|---|---|---|
| kaempferol | 0.63 mg | ~ |
| Quercetin | 1.63 mg | 0.9 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 plums contain significant amounts of lutein + zeaxanthin.
| Apricot | Plums | |
|---|---|---|
| beta-carotene | 1094 UG | 190 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apricot and plums contain significant amounts of linoleic acid.
| Apricot | Plums | |
|---|---|---|
| linoleic acid | 0.077 G | 0.044 G |
| Total | 0.077 G | 0.044 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 (%) |
Plums 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 plums or apricot contain more calories in 100 grams?Plums and apricot contain similar amounts of calories - plum has 46 calories in 100g and apricot has 48 calories.
Does plums or apricot have more carbohydrates?
By weight, plums and apricot contain similar amounts of carbs - plum has 11.4g of carbs for 100g and apricot has 11.1g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in apricot comprise of 80% sugar and 20% dietary fiber.