Apricot vs. Walnut
Nutrition comparison of Apricot and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and walnut:
- Both walnut and apricot are high in potassium.
- Apricot has signficantly more Vitamin A than walnut.
- Apricot has signficantly more Vitamin C than walnut.
- Walnut has 72% less sugar than apricot.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Apricot (Apricots, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and apricot has 93% less calories than walnut - walnut has 654 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is much heavier in carbs, much lighter in fat and similar to walnut for protein. Apricot has a macronutrient ratio of 11:83:7 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Walnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 83% | 8% |
| Fat | 7% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and apricot contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 235% more dietary fiber than apricot - walnut has 6.7g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Walnut has 72% less sugar than apricot - walnut has 2.6g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 988% more protein than apricot - walnut has 15.2g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and apricot has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Walnut and apricot contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Walnut and apricot contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both apricot and walnut contain significant amounts of niacin.
| Apricot | Walnut | |
|---|---|---|
| Thiamin | 0.03 MG | 0.341 MG |
| Riboflavin | 0.04 MG | 0.15 MG |
| Niacin | 0.6 MG | 1.125 MG |
| Pantothenic acid | 0.24 MG | 0.57 MG |
| Vitamin B6 | 0.054 MG | 0.537 MG |
| Folate | 9 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 654% more calcium than apricot - walnut has 98mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Walnut is a great source of iron and it has 646% more iron than apricot - walnut has 2.9mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both walnut and apricot are high in potassium. Walnut has 70% more potassium than apricot - walnut has 441mg 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,
| Apricot | Walnut | |
|---|---|---|
| beta-carotene | 1094 UG | 12 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than apricot per 100 grams.
| Apricot | Walnut | |
|---|---|---|
| linoleic acid | 0.077 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.077 G | 38.156 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 (%) |
Walnut 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 walnut or apricot contain more calories in 100 grams?Walnut is high in calories and apricot has 90% less calories than walnut - walnut has 654 calories in 100g and apricot has 48 calories.
Does walnut or apricot have more carbohydrates?
By weight, walnut and apricot contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does walnut or apricot contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than apricot - walnut has 98mg of calcium in 100 grams and apricot has 13mg of calcium.
Does walnut or apricot contain more potassium?
Both walnut and apricot are high in potassium. Walnut has 70% more potassium than apricot - walnut has 441mg of potassium in 100 grams and apricot has 259mg of potassium.