Apricot vs. Plum — What's the Difference Between?

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Apricot

8

Plum

1

Contains more Vitamin AVitamin A	+270.7%
Contains more Vitamin EVitamin E	+242.3%
Contains more Vitamin B2Vitamin B2	+53.8%
Contains more Vitamin B3Vitamin B3	+43.9%
Contains more Vitamin B5Vitamin B5	+77.8%
Contains more Vitamin B6Vitamin B6	+86.2%
Contains more FolateFolate	+80%
Contains more CholineCholine	+47.4%

Contains more Vitamin KVitamin K

+93.9%

~equal in Vitamin C ~9.5mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.028mg

~equal in Vitamin B12 ~0µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Apricot

9

Plum

1

Contains more MagnesiumMagnesium	+42.9%
Contains more CalciumCalcium	+116.7%
Contains more PotassiumPotassium	+65%
Contains more IronIron	+129.4%
Contains more CopperCopper	+36.8%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+43.8%
Contains more ManganeseManganese	+48.1%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-100%

Macronutrients

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.

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).