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Carob vs. Apricot jam — In-Depth Nutrition Comparison

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Significant differences between carob and apricot jam

  • The amount of zinc, calcium, phosphorus, potassium, vitamin B5, fiber, vitamin B2, vitamin B12, and iron in carob is higher than in apricot jam.
  • Carob covers your daily saturated fat needs 145% more than apricot jam.
  • Apricot jam contains less saturated fat.
  • Apricot jam has a higher glycemic index. The glycemic index of apricot jam is 69, while the glycemic index of carob is 39.

Specific food types used in this comparison are Candies, carob, unsweetened and Jams and preserves, apricot.

Infographic

Carob vs Apricot jam infographic
Infographic link

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.
Carob
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 1.3% 5.2% 5.2% 11%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1415%
Contains more PotassiumPotassium +722.1%
Contains more IronIron +163.3%
Contains more CopperCopper +83%
Contains more ZincZinc +5783.3%
Contains more PhosphorusPhosphorus +4100%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +160%
Contains less SodiumSodium -62.6%

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.
Carob
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 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 29% 3.3% 2.6% 0% 0% 5.1% 0.68% 1.2% 4.6% 0% 0% 0.75% 0.22%
Contains more Vitamin EVitamin E +1107.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +709.1%
Contains more Vitamin B3Vitamin B3 +2788.9%
Contains more Vitamin B5Vitamin B5 +3650%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2000%
Contains more CholineCholine +4650%
Contains more Vitamin CVitamin C +1660%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carob
3
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 g
64% 35%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 64.4 g
Water: 34.5 g
Other: 0.2 g
Contains more ProteinProtein +1064.3%
Contains more FatsFats +15580%
Contains more OtherOther +1230%
Contains more CarbsCarbs +14.4%
Contains more WaterWater +2140.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carob
2
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 g
100%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carob Apricot jam DV% diff.
Saturated fat 29.018g 0.01g 132%
Fats 31.36g 0.2g 48%
Zinc 3.53mg 0.06mg 32%
Calcium 303mg 20mg 28%
Phosphorus 126mg 3mg 18%
Potassium 633mg 77mg 16%
Calories 540kcal 242kcal 15%
Protein 8.15g 0.7g 15%
Vitamin B5 0.75mg 0.02mg 15%
Fiber 3.8g 0.3g 14%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.178mg 0.022mg 12%
Iron 1.29mg 0.49mg 10%
Vitamin E 1.57mg 0.13mg 10%
Copper 0.183mg 0.1mg 9%
Vitamin C 0.5mg 8.8mg 9%
Magnesium 36mg 4mg 8%
Vitamin B6 0.13mg 0.02mg 8%
Vitamin B1 0.1mg 0mg 8%
Vitamin K 7.7µg 0µg 6%
Selenium 5.2µg 2µg 6%
Vitamin B3 1.04mg 0.036mg 6%
Folate 21µg 1µg 5%
Manganese 0.14mg 0.04mg 4%
Choline 19mg 0.4mg 3%
Sodium 107mg 40mg 3%
Carbs 56.29g 64.4g 3%
Polyunsaturated fat 0.295g 0g 2%
Vitamin A 1µg 10µg 1%
Monounsaturated fat 0.483g 0g 1%
Net carbs 52.49g 64.1g N/A
Cholesterol 1mg 0mg 0%
Sugar 34.11g 43.4g N/A

Which food is preferable for your diet?

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

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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
21%
Carob
4%
Apricot jam
Minerals Daily Need Coverage Score
49%
Carob
9%
Apricot jam

Comparison summary

Which food is lower in Sugar?
Carob
Carob is lower in Sugar (difference - 9.29g)
Which food is lower in glycemic index?
Carob
Carob is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Carob
Carob is relatively richer in minerals
Which food is richer in vitamins?
Carob
Carob is relatively richer in vitamins
Which food is lower in Cholesterol?
Apricot jam
Apricot jam is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Apricot jam
Apricot jam contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Apricot jam
Apricot jam is lower in Saturated fat (difference - 29.008g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/nutrients
  2. Apricot jam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170645/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.