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Apricot vs Common plum - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on November 16, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Apricot
vs
Common plum

Summary

Apricots are richer in minerals, vitamins A and B-complex. On the other hand, plums are higher carbs, and vitamin K. Apricots are also richer in fiber compared to plums. Both of them have a wide range of health benefits.

Introduction

Both being members of the Rosaceae family, the plum and apricot have a lot of similarities. These juicy fruits are packed with carbs, minerals, and vitamins. However, plums and apricots differ in nutrient content. This article will discuss the general and nutritional differences and the health impacts of raw apricots (1) and common plums (2).

Taste, smell, appearance

The two fruits belong to the same family (Rosaceae), so they have much in common. However, they differ in appearance, scent, and color.

Plums (Prunus domestica) are characterized by their smooth, oval-shaped exterior and reddish-purple color. The typical scents are sweet or tart. China is the origin of plums.

The apricot's scientific name, Prunus armeniaca, refers to the regional abundance of the fruit. The Armenian plum is another name for it. Apricots have highly smooth skin. The extract from an apricot's kernel smells bitter, whereas the fruit itself smells lush and sweet. Apricots typically have orange or yellow skin, although occasionally, they can have red blushes.

Nutrition

Vitamins

Vitamins are nutrients the human body cannot synthesize. Vitamins are abundant in fresh fruits such as plums and apricots.

Plums are high in vitamin K, although apricots have more A, E, and B-complex vitamins.

Apricots offer nearly four times more vitamin A than plums, with 1279IU per 100g compared to 345IU in plums.

For more detailed information, check the vitamin comparison chart below.

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
:
Contains more Vitamin A +270.7%
Contains more Vitamin E +242.3%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +86.2%
Contains more Folate +80%
Contains more Vitamin K +93.9%
Equal in Vitamin C - 9.5
Equal in Vitamin B1 - 0.028
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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin A +270.7%
Contains more Vitamin E +242.3%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +86.2%
Contains more Folate +80%
Contains more Vitamin K +93.9%
Equal in Vitamin C - 9.5
Equal in Vitamin B1 - 0.028

Minerals

Apricot is the absolute winner in this section.

Apricot is higher in iron, magnesium, phosphorus, potassium, zinc, and copper than common plum.

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
Contains more Calcium +116.7%
Contains more Iron +129.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +43.8%
Contains more Potassium +65%
Contains more Zinc +100%
Contains more Copper +36.8%
Contains less Sodium -100%
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% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +116.7%
Contains more Iron +129.4%
Contains more Magnesium +42.9%
Contains more Phosphorus +43.8%
Contains more Potassium +65%
Contains more Zinc +100%
Contains more Copper +36.8%
Contains less Sodium -100%

Macronutrients

Proteins

Fruits are generally not considered protein sources, but they contain some amounts. Apricots provide more protein than plums.

Carbs

Large quantities of these chemicals can be found in all fruits. Plums have slightly more carbs than apricots. What is more, apricots have fewer sugars than plums. They contain less fructose.

Fiber

Apricots are higher in both forms of fiber, but especially soluble fibers, which help keep healthy blood glucose and cholesterol levels.

The fiber level of apricots is higher than that of plums.

Fats

Lipids are not found in plums or apricots in considerable quantities. The two fruits are equal in cholesterol content: they do not contain any amount.

Calories

Plums and apricots have almost similar amounts of calories. Both of them are considered low-calorie fruits.

Health impact

Cardiovascular health

Consumption of apricots and plums regularly may help to improve cardiovascular health. They both produce a large number of compounds that help to keep the heart healthy.

Apricots support heart health as they naturally contain a large amount of water. Consuming apricots helps avoid dehydration, which can cause coronary heart disease (CHD) and stroke (3). Additionally, the polyphenols in apricots may aid in reducing cardiovascular risks (4).

Consuming plums is associated with decreased blood pressure (5) and blood LDL (bad) cholesterol levels (6). These results are due to plums' high antioxidant content.

Diabetes

Both fruits are suitable for people with diabetes, containing different compounds that help maintain blood glucose levels.

Low glycemic index foods, like apricots, are essential for maintaining stable blood sugar levels. This suggests that apricots are healthy for blood sugar levels. Patients with type 2 diabetes can reduce it by consuming apricots (7). Some studies indicate that apricot fiber can delay digestion and reduce blood glucose release, improving insulin sensitivity.

Adiponectin is a vital hormone controlling blood sugar, and plum consumption raise its levels (8). Consuming plums is also associated with a decreased risk of type 2 diabetes (9).

Antioxidants

These compounds counteract dangerous free radicals that can harm all cells and cause oxidative stress (10). As a result, obesity and cardiovascular diseases may both be caused by oxidative stress (12). Apricots and plums are antioxidant powerhouses. These two fruits contribute to the body's antioxidant defense.

Beta carotene, vitamins A and E, and flavonoids like chlorogenic acids are just a few antioxidants abundant in apricots. A high flavonoid intake can aid in reducing oxidative stress. Additionally, peroxyl and thiyl radicals, both toxic to the organism in high concentrations, can be stabilized and neutralized by vitamin A (13).

Plums are exceptionally high in polyphenols, which protect against diabetes and heart disease (14). According to research, plums contain roughly twice as many polyphenols as nectarines and peaches (15).

REFERENCES

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  3. https://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2009.01795.x
  4. https://pubmed.ncbi.nlm.nih.gov/22935143/
  5. https://pubmed.ncbi.nlm.nih.gov/21409897/
  6. https://pubmed.ncbi.nlm.nih.gov/1850578/
  7. https://www.researchgate.net/publication/319260549
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058731/
  9. https://www.bmj.com/content/347/bmj.f5001
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684512/
  11. https://pubmed.ncbi.nlm.nih.gov/28230726/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307252/
  13. https://pubmed.ncbi.nlm.nih.gov/10218665/
  14. https://pubmed.ncbi.nlm.nih.gov/26992121/
  15. https://pubmed.ncbi.nlm.nih.gov/12166993/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: November 16, 2022
Medically reviewed by Igor Bussel

Infographic

Apricot vs Common plum 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 Common plum
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apricot Common plum Opinion
Net carbs 9.12g 10.02g Common plum
Protein 1.4g 0.7g Apricot
Fats 0.39g 0.28g Apricot
Carbs 11.12g 11.42g Common plum
Calories 48kcal 46kcal Apricot
Starch g 0g Common plum
Fructose 0.94g 3.07g Common plum
Sugar 9.24g 9.92g Apricot
Fiber 2g 1.4g Apricot
Calcium 13mg 6mg Apricot
Iron 0.39mg 0.17mg Apricot
Magnesium 10mg 7mg Apricot
Phosphorus 23mg 16mg Apricot
Potassium 259mg 157mg Apricot
Sodium 1mg 0mg Common plum
Zinc 0.2mg 0.1mg Apricot
Copper 0.078mg 0.057mg Apricot
Vitamin A 1279IU 345IU Apricot
Vitamin E 0.89mg 0.26mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 9.5mg Apricot
Vitamin B1 0.03mg 0.028mg Apricot
Vitamin B2 0.04mg 0.026mg Apricot
Vitamin B3 0.6mg 0.417mg Apricot
Vitamin B5 0.24mg 0.135mg Apricot
Vitamin B6 0.054mg 0.029mg Apricot
Folate 9µg 5µg Apricot
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 6.4µg Common plum
Tryptophan 0.015mg 0.009mg Apricot
Threonine 0.047mg 0.01mg Apricot
Isoleucine 0.041mg 0.014mg Apricot
Leucine 0.077mg 0.015mg Apricot
Lysine 0.097mg 0.016mg Apricot
Methionine 0.006mg 0.008mg Common plum
Phenylalanine 0.052mg 0.014mg Apricot
Valine 0.047mg 0.016mg Apricot
Histidine 0.027mg 0.009mg Apricot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.017g Common plum
Monounsaturated Fat 0.17g 0.134g Apricot
Polyunsaturated fat 0.077g 0.044g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Common plum
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
9
Common plum
Mineral Summary Score
11
Apricot
7
Common plum

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
4%
Common plum
Carbohydrates
11%
Apricot
11%
Common plum
Fats
2%
Apricot
1%
Common plum

Comparison summary

Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Apricot
Apricot is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 19)
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 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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.