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:
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 lighter in fat compared to spinach per calorie. Apricot has a macronutrient ratio of 10:83:7 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Apricot | Spinach | |
---|---|---|
Protein | 10% | 39% |
Carbohydrates | 83% | 49% |
Fat | 7% | 12% |
Alcohol | ~ | ~ |
Spinach has 67% less carbohydrates than apricot - spinach has 3.6g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
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.
Spinach has 21 times less sugar than apricot - spinach has 0.42g of sugar per 100 grams and apricot has 9.2g of sugar.
Spinach and apricot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and apricot has 1.4g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 Spinach .
Apricot g
()
|
Daily Values (%) |
Spinach 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 | |||