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Apricot vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Apricot and Kiwifruit different?

  • Apricot is higher in Vitamin A RAE, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Copper.
  • Daily need coverage for Vitamin C from Kiwifruit is 92% higher.
  • Apricot contains 24 times more Vitamin A RAE than Kiwifruit. While Apricot contains 96µg of Vitamin A RAE, Kiwifruit contains only 4µg.

Apricots, raw and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Apricot vs Kiwifruit 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.
Contains more Iron +25.8%
Contains less Sodium -66.7%
Contains more Zinc +42.9%
Contains more Calcium +161.5%
Contains more Magnesium +70%
Contains more Phosphorus +47.8%
Contains more Potassium +20.5%
Contains more Copper +66.7%
Contains more Manganese +27.3%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +25.8%
Contains less Sodium -66.7%
Contains more Zinc +42.9%
Contains more Calcium +161.5%
Contains more Magnesium +70%
Contains more Phosphorus +47.8%
Contains more Potassium +20.5%
Contains more Copper +66.7%
Contains more Manganese +27.3%
Contains more Selenium +100%

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.
:
Contains more Vitamin A +1370.1%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +31.1%
Contains more Vitamin E +64%
Contains more Vitamin C +827%
Contains more Vitamin B6 +16.7%
Contains more Folate +177.8%
Contains more Vitamin K +1121.2%
Equal in Vitamin B1 - 0.027
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +1370.1%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +31.1%
Contains more Vitamin E +64%
Contains more Vitamin C +827%
Contains more Vitamin B6 +16.7%
Contains more Folate +177.8%
Contains more Vitamin K +1121.2%
Equal in Vitamin B1 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.8%
Contains more Other +21.3%
Contains more Fats +33.3%
Contains more Carbs +31.8%
Equal in Water - 83.07
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +22.8%
Contains more Other +21.3%
Contains more Fats +33.3%
Contains more Carbs +31.8%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +261.7%
Contains more Polyunsaturated fat +272.7%
Equal in Saturated Fat - 0.029
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +261.7%
Contains more Polyunsaturated fat +272.7%
Equal in Saturated Fat - 0.029

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +3813.3%
Contains more Glucose +73.4%
Contains more Fructose +362.8%
Contains more Maltose +216.7%
Contains more Galactose +∞%
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
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Sucrose +3813.3%
Contains more Glucose +73.4%
Contains more Fructose +362.8%
Contains more Maltose +216.7%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apricot Kiwifruit Opinion
Net carbs 9.12g 11.66g Kiwifruit
Protein 1.4g 1.14g Apricot
Fats 0.39g 0.52g Kiwifruit
Carbs 11.12g 14.66g Kiwifruit
Calories 48kcal 61kcal Kiwifruit
Fructose 0.94g 4.35g Kiwifruit
Sugar 9.24g 8.99g Kiwifruit
Fiber 2g 3g Kiwifruit
Calcium 13mg 34mg Kiwifruit
Iron 0.39mg 0.31mg Apricot
Magnesium 10mg 17mg Kiwifruit
Phosphorus 23mg 34mg Kiwifruit
Potassium 259mg 312mg Kiwifruit
Sodium 1mg 3mg Apricot
Zinc 0.2mg 0.14mg Apricot
Copper 0.078mg 0.13mg Kiwifruit
Manganese 0.077mg 0.098mg Kiwifruit
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 1279IU 87IU Apricot
Vitamin A RAE 96µg 4µg Apricot
Vitamin E 0.89mg 1.46mg Kiwifruit
Vitamin C 10mg 92.7mg Kiwifruit
Vitamin B1 0.03mg 0.027mg Apricot
Vitamin B2 0.04mg 0.025mg Apricot
Vitamin B3 0.6mg 0.341mg Apricot
Vitamin B5 0.24mg 0.183mg Apricot
Vitamin B6 0.054mg 0.063mg Kiwifruit
Folate 9µg 25µg Kiwifruit
Vitamin K 3.3µg 40.3µg Kiwifruit
Tryptophan 0.015mg 0.015mg
Threonine 0.047mg 0.047mg
Isoleucine 0.041mg 0.051mg Kiwifruit
Leucine 0.077mg 0.066mg Apricot
Lysine 0.097mg 0.061mg Apricot
Methionine 0.006mg 0.024mg Kiwifruit
Phenylalanine 0.052mg 0.044mg Apricot
Valine 0.047mg 0.057mg Kiwifruit
Histidine 0.027mg 0.027mg
Saturated Fat 0.027g 0.029g Apricot
Monounsaturated Fat 0.17g 0.047g Apricot
Polyunsaturated fat 0.077g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Kiwifruit
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
16%
Apricot
42%
Kiwifruit
Minerals Daily Need Coverage Score
10%
Apricot
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.