Apricot vs. Spinach

Nutrition comparison of Apricot and Spinach

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

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

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

  • Both spinach and apricot are high in potassium.
  • Spinach has 21 times less sugar than apricot.
  • Spinach has 52% less calories than apricot.
  • Spinach has 67% less carbohydrates than apricot.
  • Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, apricot contains more pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of apricot and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Apricot src
Image of Spinach src

Calories and Carbs

calories

Spinach has 52% less calories than apricot - spinach has 23 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is much lighter in protein, much heavier in carbs and similar to spinach for fat. Apricot has a macronutrient ratio of 11:83:7 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Spinach
Protein 11% 40%
Carbohydrates 83% 49%
Fat 7% 10%
Alcohol ~ ~

carbohydrates

Spinach has 67% less carbohydrates than apricot - spinach has 3.6g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Spinach and apricot contain similar amounts of dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Spinach has 21 times less sugar than apricot - spinach has 0.42g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Spinach and apricot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both spinach and apricot are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 181% more Vitamin C than apricot - spinach has 28.1mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 389% more Vitamin A than apricot - spinach has 469ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Spinach and apricot contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 145 times more Vitamin K than apricot - spinach has 482.9ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, apricot contains more pantothenic acid. Both apricot and spinach contain significant amounts of niacin.

Apricot Spinach
Thiamin 0.03 MG 0.078 MG
Riboflavin 0.04 MG 0.189 MG
Niacin 0.6 MG 0.724 MG
Pantothenic acid 0.24 MG 0.065 MG
Vitamin B6 0.054 MG 0.195 MG
Folate 9 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 662% more calcium than apricot - spinach has 99mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Spinach is a great source of iron and it has 595% more iron than apricot - spinach has 2.7mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both spinach and apricot are high in potassium. Spinach has 115% more potassium than apricot - spinach has 558mg 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 Spinach
kaempferol 0.63 mg 6.38 mg
Quercetin 1.63 mg 3.97 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 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,

Apricot Spinach
beta-carotene 1094 UG 5626 UG
alpha-carotene 19 UG ~
lutein + zeaxanthin 89 UG 12198 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, apricot has more linoleic acid than spinach per 100 grams.

Apricot Spinach
linoleic acid 0.077 G 0.026 G
Total 0.077 G 0.026 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 Spinach (Spinach, raw) .

Apricot 155g

( cup, halves )
Daily Values (%)

Spinach 30g

( cup )
74KCAL 4%
972% calories
6.9KCAL 0.3%
17G 7%
>999% carbohydrates
1.1G 0.4%
3.1G 12%
370% dietary fiber
0.66G 3%
14G >999% sugar 0.13G
0.6G 1%
400% total fat
0.12G 0.2%
0.04G 0.2%
100% saturated fat
0.02G 0.1%
0.26G >999% monounsaturated fat 0G
0.12G 140% polyunsaturated fat 0.05G
1.6MG 0.1%
sodium >999%
24MG 2%
Vitamins and Minerals
149UG 21%
6% Vitamin A
141UG 20%
16MG 21%
90% Vitamin C
8.4MG 11%
20MG 2%
calcium 50%
30MG 3%
0.6MG 3%
iron 35%
0.81MG 5%
16MG 5%
magnesium 50%
24MG 8%
401MG 18%
140% potassium
167MG 7%
0.05MG 4%
149% thiamin (Vit B1)
0.02MG 2%
0.06MG 6%
riboflavin (Vit B2)
0.06MG 5%
0.93MG 7%
323% niacin (Vit B3)
0.22MG 2%
0.08MG 6%
33% Vitamin B6
0.06MG 5%
0.37MG 7%
>999% pantothenic acid (Vit B5)
0.02MG 0.4%
14UG 4%
folate (Vit B9) 314%
58UG 15%
1.4MG 9%
129% Vitamin E
0.61MG 4%
5.1UG 6%
Vitamin K >999%
145UG 161%
2.2G 4%
156% protein
0.86G 2%
4.3MG 1%
choline 35%
5.8MG 1%
0.12MG 10%
200% copper
0.04MG 3%
0.12MG 7%
manganese 125%
0.27MG 15%
36MG 5%
140% phosphorus
15MG 2%
0.16UG 0.3%
selenium 87%
0.3UG 1%
0.31MG 4%
94% zinc
0.16MG 2%
134G 396% Water 27G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does spinach or apricot contain more calories in 100 grams?
Spinach has 50% less calories than apricot - spinach has 23 calories in 100g and apricot has 48 calories.

Is spinach or apricot better for protein?
Spinach and apricot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and apricot has 1.4g of protein.

Does spinach or apricot have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than apricot - spinach has 3.6g of carbs for 100g and apricot has 11.1g of carbohydrates.

Does spinach or apricot contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than apricot - spinach has 99mg of calcium in 100 grams and apricot has 13mg of calcium.

Does spinach or apricot contain more potassium?
Both spinach and apricot are high in potassium. Spinach has 120% more potassium than apricot - spinach has 558mg of potassium in 100 grams and apricot has 259mg of potassium.