Apricot vs Apple - Health impact and Nutrition Comparison
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.
Table of contents
Being the members of the Rosaceae family and having many things in common, apricots and apples have a lot of differences.
This article will discuss the differences between apricot and apple in terms of nutrition and health impact. We will mention the nutritional values for raw apples with skin (1) and raw apricots (2). However, we will also address other types of these fruits for comparison.
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.
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.
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.
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.
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.
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.
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.
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 apricots (4) and dried apples (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.
Both apricots and apples promote cardiovascular health, but the mechanisms and chemicals provided by them are different.
Apricots may regulate heart rate and blood pressure because they contain a lot of water (6). It is essential to keep the organism hydrated because blood volume lowers in case of dehydration, and the heart is forced to work hard to pump the blood (7). By consuming fresh apricots, you can easily cover your daily water needs.
Apples also are linked with cardiovascular health (8). Firstly, this is due to the antioxidants they provide. For example, the flavonoid epicatechin may lower blood pressure. Flavonoids also reduce LDL cholesterol oxidation, thus reducing the risk of atherosclerosis (9). Apples also promote heart health by providing soluble fiber, regulating blood cholesterol levels.
Apricots and apples promote gut health by containing soluble fiber.
Apples provide pectin, a type of fiber that is beneficial for the microbiome in the gut. Apples help to improve the Bacteriodetes content in the colon (10).
Apricot fiber also feeds the beneficial gut bacteria. This can also lead to lowering the risk of obesity (11).
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Lower in price||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|