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Apple vs. Apricot — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on April 27, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Apple
vs
Apricot

Summary

Apricots and apples are sweet fruits that have a lot in common, but they have significant differences in terms of nutrition. Apricots are higher in proteins, vitamins, and minerals. They provide two times more potassium than apples. Apples are high in fructose: they contain 6g of it per 100g, in contrast to one gram in the same amount of apricots.

Introduction

Being members of the Rosaceae family and having many things in common, apricots and apples have a lot of differences.

Usually, the taste of an apple falls between a little sweet and a little tart flavor: it depends on the harvest conditions and the weather conditions it is grown. Being a member of the genus Prunus, apricot tastes sweet but has a tiny tart flavor: it is like a small peach. You can read about apricot and peach nutrition comparison here

This article will discuss the differences between apricot and apple in terms of nutrition and health impact. We will mention the nutritional values of raw apples with smooth skin (1) and raw apricots with peachy flesh(2). However, we will also address other types of these fruits for comparison.

Macronutrients

Proteins

Apricots and apples are not rich in proteins because they are fruits, not animal food products. However, apricots are higher in proteins than apples, with 1.4g of proteins per 100g of fruit.

Carbs

The two fruits are sweet because of their high carb content. Apples provide a little bit more carbs (13.8g per 100g) than apricots (11.1g per 100g) do.

Fiber

The fiber content of apples and apricots is approximately the same, with 2.4g and 2g, accordingly.

Most of the fiber in apples is soluble and is located in their skin. Apricots are also high in soluble fiber.

Net carbs

These are the carbs used for energy synthesis. Apples provide more net carbs than apricots. They are significantly higher in fructose. Apples contain 6g of fructose per 100g, while the same serving of apricots provides only one g of it.

Fats

Both apples and apricots have negligible amounts of fats. However, apricots contain two times more fats than apples. Neither apples nor apricots do not provide any cholesterol.

Vitamins

The winner in this section is the apricot. It is richer than apple in all vitamins. Apricots provide significant amounts of vitamin A, E, and C. Apples are also rich in vitamin B6, substantial in protein metabolism (3). These fruits do not contain vitamins B12 and D.

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.
Apple
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 3.2% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Apricot
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 77% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more CholineCholine +21.4%
Contains more Vitamin CVitamin C +117.4%
Contains more Vitamin AVitamin A +2268.5%
Contains more Vitamin EVitamin E +394.4%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +559.3%
Contains more Vitamin B5Vitamin B5 +293.4%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Minerals

Apricot is richer in minerals than apple. Apricots contain nearly two times more calcium, iron, phosphorus, magnesium, and potassium than apples. Apricots provide 259mg of potassium per 100g of fruit, while the same amount of apples contains 107mg of it.

You can see the mineral distribution in two fruits in the chart shown below.

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.
Apple
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +225%
Contains more CopperCopper +188.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~1mg

Dried apricots vs. dried apples

Sometimes people choose the dried versions of the fruits. This part of the article discusses the nutritional values of dried apricot (4) and dried apple (5) and the differences between them and fresh fruits.

The water content of dried types of these fruits is significantly lower: both dried apricots and dried apples have approximately 55g less water than the fresh ones. The dried variants are nearly five times higher in calories and six times higher in carbs than the fresh ones. Vitamin amounts in dried variants are negligible.

Dried apricots are higher in proteins: they have 3.4g of proteins per 100g, while the same amount of dried apples contains only one gram of them. Dried apricots are richer in most minerals, especially potassium, with 1160mg compared to 450mg in dried apples.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Both apricots and apples promote cardiovascular health, but the mechanisms and chemicals provided by them are different.

According to these studies, apricot and apple have antioxidant effects which are important for reducing the risk of atherosclerosis (6.7).

Eating apples may lower total cholesterol and bad cholesterol levels in the blood. This effect is unknown for apricots, however, eating apricot seeds may positively modify the lipoprotein profile in people who have high total cholesterol (8.9).

In this study, apples had no significant effect on blood pressure, unlike apricots, which have soluble fibers that may help with blood pressure control (10.11).

Gut health

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Both apples and apricots contain soluble dietary fibers that are beneficial for the gut microbiome. Apples contain pectin, which helps improve the colon's Bacteriodetes content. Soluble dietary fiber is also linked to a decreased risk of obesity (12.13.14).

Due to their soluble and insoluble fiber contents, they beneficially affect chronic constipation by increasing bowel movements and adding bulk to the stool.

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: April 27, 2023
Medically reviewed by Igor Bussel

Infographic

Apple vs Apricot infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 CarbsCarbs +24.2%
Contains more ProteinProtein +438.5%
Contains more FatsFats +129.4%
Contains more OtherOther +270%
~equal in Water ~86.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
0
33% 8% 59%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
10% 62% 28%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated Fat +2328.6%
Contains more Poly. FatPolyunsaturated fat +51%
~equal in Saturated Fat ~0.027g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more FructoseFructose +527.7%
Contains more SucroseSucrose +183.6%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~2.37g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Apricot Opinion
Calories 52kcal 48kcal Apple
Protein 0.26g 1.4g Apricot
Fats 0.17g 0.39g Apricot
Vitamin C 4.6mg 10mg Apricot
Net carbs 11.41g 9.12g Apple
Carbs 13.81g 11.12g Apple
Magnesium 5mg 10mg Apricot
Calcium 6mg 13mg Apricot
Potassium 107mg 259mg Apricot
Iron 0.12mg 0.39mg Apricot
Sugar 10.39g 9.24g Apricot
Fiber 2.4g 2g Apple
Copper 0.027mg 0.078mg Apricot
Zinc 0.04mg 0.2mg Apricot
Starch 0.05g Apple
Phosphorus 11mg 23mg Apricot
Sodium 1mg 1mg
Vitamin A 54IU 1279IU Apricot
Vitamin A 3µg 96µg Apricot
Vitamin E 0.18mg 0.89mg Apricot
Manganese 0.035mg 0.077mg Apricot
Selenium 0µg 0.1µg Apricot
Vitamin B1 0.017mg 0.03mg Apricot
Vitamin B2 0.026mg 0.04mg Apricot
Vitamin B3 0.091mg 0.6mg Apricot
Vitamin B5 0.061mg 0.24mg Apricot
Vitamin B6 0.041mg 0.054mg Apricot
Vitamin K 2.2µg 3.3µg Apricot
Folate 3µg 9µg Apricot
Choline 3.4mg 2.8mg Apple
Saturated Fat 0.028g 0.027g Apricot
Monounsaturated Fat 0.007g 0.17g Apricot
Polyunsaturated fat 0.051g 0.077g Apricot
Tryptophan 0.001mg 0.015mg Apricot
Threonine 0.006mg 0.047mg Apricot
Isoleucine 0.006mg 0.041mg Apricot
Leucine 0.013mg 0.077mg Apricot
Lysine 0.012mg 0.097mg Apricot
Methionine 0.001mg 0.006mg Apricot
Phenylalanine 0.006mg 0.052mg Apricot
Valine 0.012mg 0.047mg Apricot
Histidine 0.005mg 0.027mg Apricot
Fructose 5.9g 0.94g Apple

Which food is preferable for your diet?

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

People also compare

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
4%
Apple
15%
Apricot
Minerals Daily Need Coverage Score
4%
Apple
10%
Apricot

Comparison summary

Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Apricot
Apricot is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Apricot
Apricot is relatively richer in minerals
Which food is richer in vitamins?
Apricot
Apricot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.