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Almond vs. Apricot — In-Depth Nutrition Comparison

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Important differences between Almond and Apricot

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium than Apricot.
  • Almond's daily need coverage for Vitamin E is 165% more.
  • Almond contains 28 times more Vitamin B2 than Apricot. Almond contains 1.138mg of Vitamin B2, while Apricot contains 0.04mg.

The food varieties used in the comparison are Nuts, almonds and Apricots, raw.

Infographic

Almond vs Apricot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
9
:
Contains more Calcium +1969.2%
Contains more Iron +851.3%
Contains more Magnesium +2600%
Contains more Phosphorus +1991.3%
Contains more Potassium +183%
Contains more Zinc +1460%
Contains more Copper +1221.8%
Contains more Manganese +2729.9%
Contains more Selenium +4000%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Contains more Calcium +1969.2%
Contains more Iron +851.3%
Contains more Magnesium +2600%
Contains more Phosphorus +1991.3%
Contains more Potassium +183%
Contains more Zinc +1460%
Contains more Copper +1221.8%
Contains more Manganese +2729.9%
Contains more Selenium +4000%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
7
:
Contains more Vitamin E +2779.8%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +2745%
Contains more Vitamin B3 +503%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +153.7%
Contains more Folate +388.9%
Contains more Vitamin A +63850%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin E +2779.8%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +2745%
Contains more Vitamin B3 +503%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +153.7%
Contains more Folate +388.9%
Contains more Vitamin A +63850%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
Contains more Protein +1410.7%
Contains more Fats +12702.6%
Contains more Carbs +93.8%
Contains more Other +300%
Contains more Water +1858%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more Protein +1410.7%
Contains more Fats +12702.6%
Contains more Carbs +93.8%
Contains more Other +300%
Contains more Water +1858%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
Contains more Monounsaturated Fat +18459.4%
Contains more Polyunsaturated fat +15911.7%
Contains less Saturated Fat -99.3%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
Contains more Monounsaturated Fat +18459.4%
Contains more Polyunsaturated fat +15911.7%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
2
:
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +48.6%
Contains more Glucose +1294.1%
Contains more Fructose +754.5%
Contains more Maltose +50%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
64% 26% 10%
Starch: 0 g
Sucrose: 5.87 g
Glucose: 2.37 g
Fructose: 0.94 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +48.6%
Contains more Glucose +1294.1%
Contains more Fructose +754.5%
Contains more Maltose +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Apricot
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Apricot Opinion
Net carbs 9.05g 9.12g Apricot
Protein 21.15g 1.4g Almond
Fats 49.93g 0.39g Almond
Carbs 21.55g 11.12g Almond
Calories 579kcal 48kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0.94g Apricot
Sugar 4.35g 9.24g Almond
Fiber 12.5g 2g Almond
Calcium 269mg 13mg Almond
Iron 3.71mg 0.39mg Almond
Magnesium 270mg 10mg Almond
Phosphorus 481mg 23mg Almond
Potassium 733mg 259mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 0.2mg Almond
Copper 1.031mg 0.078mg Almond
Manganese 2.179mg 0.077mg Almond
Selenium 4.1µg 0.1µg Almond
Vitamin A 2IU 1279IU Apricot
Vitamin A RAE 0µg 96µg Apricot
Vitamin E 25.63mg 0.89mg Almond
Vitamin C 0mg 10mg Apricot
Vitamin B1 0.205mg 0.03mg Almond
Vitamin B2 1.138mg 0.04mg Almond
Vitamin B3 3.618mg 0.6mg Almond
Vitamin B5 0.471mg 0.24mg Almond
Vitamin B6 0.137mg 0.054mg Almond
Folate 44µg 9µg Almond
Vitamin K 0µg 3.3µg Apricot
Tryptophan 0.211mg 0.015mg Almond
Threonine 0.601mg 0.047mg Almond
Isoleucine 0.751mg 0.041mg Almond
Leucine 1.473mg 0.077mg Almond
Lysine 0.568mg 0.097mg Almond
Methionine 0.157mg 0.006mg Almond
Phenylalanine 1.132mg 0.052mg Almond
Valine 0.855mg 0.047mg Almond
Histidine 0.539mg 0.027mg Almond
Trans Fat 0.015g 0g Apricot
Saturated Fat 3.802g 0.027g Apricot
Monounsaturated Fat 31.551g 0.17g Almond
Polyunsaturated fat 12.329g 0.077g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Apricot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
16%
Apricot
Minerals Daily Need Coverage Score
142%
Almond
10%
Apricot

Comparison summary

Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 3.775g)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 4.89g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.