Apricot vs. Almond Butter
Nutrition comparison of Apricot and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and almond butter:
- Both almond butter and apricot are high in potassium.
- Almond butter has more riboflavin, niacin and folate.
- Almond butter is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Apricot has signficantly more Vitamin A than almond butter.
- Apricot has signficantly more Vitamin C than almond butter.
USDA sources for nutritional information: Apricot (Apricots, raw) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and apricot has 92% less calories than almond butter - almond butter has 614 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is much heavier in carbs, much lighter in fat and similar to almond butter for protein. Apricot has a macronutrient ratio of 11:83:7 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Almond Butter | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 83% | 11% |
| Fat | 7% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot has 41% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has 415% more dietary fiber than apricot - almond butter has 10.3g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Almond butter and apricot contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 13 times more protein than apricot - almond butter has 21g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and apricot has 100% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than almond butter - apricot has 10mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Apricot has signficantly more Vitamin A than almond butter - apricot has 96ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 26 times more Vitamin E than apricot - almond butter has 24.2mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Apricot and almond butter contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate. Both apricot and almond butter contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Apricot | Almond Butter | |
|---|---|---|
| Thiamin | 0.03 MG | 0.041 MG |
| Riboflavin | 0.04 MG | 0.939 MG |
| Niacin | 0.6 MG | 3.155 MG |
| Pantothenic acid | 0.24 MG | 0.318 MG |
| Vitamin B6 | 0.054 MG | 0.103 MG |
| Folate | 9 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 25 times more calcium than apricot - almond butter has 347mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Almond butter is an excellent source of iron and it has 795% more iron than apricot - almond butter has 3.5mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both almond butter and apricot are high in potassium. Almond butter has 189% more potassium than apricot - almond butter has 748mg of potassium per 100 grams and apricot has 259mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apricot | Almond Butter | |
|---|---|---|
| beta-carotene | 1094 UG | 1 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than apricot per 100 grams.
| Apricot | Almond Butter | |
|---|---|---|
| linoleic acid | 0.077 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.077 G | 13.616 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apricot (Apricots, raw) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Apricot g
()
|
Daily Values (%) |
Almond Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or apricot contain more calories in 100 grams?Almond butter is high in calories and apricot has 90% less calories than almond butter - almond butter has 614 calories in 100g and apricot has 48 calories.
Does almond butter or apricot have more carbohydrates?
By weight, apricot has 40% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does almond butter or apricot contain more calcium?
Almond butter is a rich source of calcium and it has 25 times more calcium than apricot - almond butter has 347mg of calcium in 100 grams and apricot has 13mg of calcium.
Does almond butter or apricot contain more iron?
Almond butter is an abundant source of iron and it has 800% more iron than apricot - almond butter has 3.5mg of iron in 100 grams and apricot has 0.39mg of iron.
Does almond butter or apricot contain more potassium?
Both almond butter and apricot are high in potassium. Almond butter has 190% more potassium than apricot - almond butter has 748mg of potassium in 100 grams and apricot has 259mg of potassium.