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Apricot vs Apple - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Apricot
vs
Apple

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 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apricot
10
:
0
Apple
Contains more Vitamin A +2268.5%
Contains more Vitamin E +394.4%
Contains more Vitamin C +117.4%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +559.3%
Contains more Vitamin B5 +293.4%
Contains more Vitamin B6 +31.7%
Contains more Folate +200%
Contains more Vitamin K +50%
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 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +2268.5%
Contains more Vitamin E +394.4%
Contains more Vitamin C +117.4%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +559.3%
Contains more Vitamin B5 +293.4%
Contains more Vitamin B6 +31.7%
Contains more Folate +200%
Contains more Vitamin K +50%

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Apple
Contains more Calcium +116.7%
Contains more Iron +225%
Contains more Magnesium +100%
Contains more Phosphorus +109.1%
Contains more Potassium +142.1%
Contains more Zinc +400%
Contains more Copper +188.9%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +116.7%
Contains more Iron +225%
Contains more Magnesium +100%
Contains more Phosphorus +109.1%
Contains more Potassium +142.1%
Contains more Zinc +400%
Contains more Copper +188.9%
Equal in Sodium - 1

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.

Cardiovascular health

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.

Gut health

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).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  3. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  6. https://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2009.01795.x
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/
  9. https://pubmed.ncbi.nlm.nih.gov/32725042/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808856/
  11. https://pubmed.ncbi.nlm.nih.gov/23768554/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: October 27, 2022
Medically reviewed by Igor Bussel

Infographic

Apricot vs Apple infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apricot Apple
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apricot Apple Opinion
Net carbs 9.12g 11.41g Apple
Protein 1.4g 0.26g Apricot
Fats 0.39g 0.17g Apricot
Carbs 11.12g 13.81g Apple
Calories 48kcal 52kcal Apple
Starch g 0.05g Apple
Fructose 0.94g 5.9g Apple
Sugar 9.24g 10.39g Apricot
Fiber 2g 2.4g Apple
Calcium 13mg 6mg Apricot
Iron 0.39mg 0.12mg Apricot
Magnesium 10mg 5mg Apricot
Phosphorus 23mg 11mg Apricot
Potassium 259mg 107mg Apricot
Sodium 1mg 1mg
Zinc 0.2mg 0.04mg Apricot
Copper 0.078mg 0.027mg Apricot
Vitamin A 1279IU 54IU Apricot
Vitamin E 0.89mg 0.18mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 4.6mg Apricot
Vitamin B1 0.03mg 0.017mg Apricot
Vitamin B2 0.04mg 0.026mg Apricot
Vitamin B3 0.6mg 0.091mg Apricot
Vitamin B5 0.24mg 0.061mg Apricot
Vitamin B6 0.054mg 0.041mg Apricot
Folate 9µg 3µg Apricot
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 2.2µg Apricot
Tryptophan 0.015mg 0.001mg Apricot
Threonine 0.047mg 0.006mg Apricot
Isoleucine 0.041mg 0.006mg Apricot
Leucine 0.077mg 0.013mg Apricot
Lysine 0.097mg 0.012mg Apricot
Methionine 0.006mg 0.001mg Apricot
Phenylalanine 0.052mg 0.006mg Apricot
Valine 0.047mg 0.012mg Apricot
Histidine 0.027mg 0.005mg Apricot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.028g Apricot
Monounsaturated Fat 0.17g 0.007g Apricot
Polyunsaturated fat 0.077g 0.051g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Apricot
5
Apple
Mineral Summary Score
11
Apricot
4
Apple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Apricot
2%
Apple
Carbohydrates
11%
Apricot
14%
Apple
Fats
2%
Apricot
1%
Apple

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.