Apricot vs. Avocado
Nutrition comparison of Apricot and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and avocado:
- Both apricot and avocado are high in potassium.
- Apricot has 77.7 times less saturated fat than avocado.
- Apricot has more beta-carotene than avocado, however, avocado contains more lutein + zeaxanthin than apricot.
- Apricot has signficantly more Vitamin A than avocado.
- Avocado has 29.8 times less sugar than apricot.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and apricot has 71% less calories than avocado - apricot has 48 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, apricot is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Apricot has a macronutrient ratio of 11:83:7 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Avocado | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 83% | 19% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot and avocado contain similar amounts of carbs - apricot has 11.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 240% more dietary fiber than apricot - apricot has 2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 29.8 times less sugar than apricot - apricot has 9.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Apricot and avocado contain similar amounts of protein - apricot has 1.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Apricot has 77.7 times less saturated fat than avocado - apricot has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Apricot and avocado contain similar amounts of Vitamin C - apricot has 10mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than avocado - apricot has 96ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Apricot and avocado contain similar amounts of Vitamin E - apricot has 0.89mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Apricot and avocado contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apricot | Avocado | |
|---|---|---|
| Thiamin | 0.03 MG | 0.075 MG |
| Riboflavin | 0.04 MG | 0.143 MG |
| Niacin | 0.6 MG | 1.912 MG |
| Pantothenic acid | 0.24 MG | 1.463 MG |
| Vitamin B6 | 0.054 MG | 0.287 MG |
| Folate | 9 UG | 89 UG |
Minerals
calcium
Apricot and avocado contain similar amounts of calcium - apricot has 13mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Apricot and avocado contain similar amounts of iron - apricot has 0.39mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both apricot and avocado are high in potassium. Avocado has 96% more potassium than apricot - apricot has 259mg of potassium per 100 grams and avocado has 507mg 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 has more beta-carotene than avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than apricot per 100 grams. Both apricot and avocado contain significant amounts of alpha-carotene.
| Apricot | Avocado | |
|---|---|---|
| beta-carotene | 1094 UG | 63 UG |
| alpha-carotene | 19 UG | 24 UG |
| lutein + zeaxanthin | 89 UG | 271 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than apricot per 100 grams.
| Apricot | Avocado | |
|---|---|---|
| linoleic acid | 0.077 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.077 G | 1.689 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.
Apricot 155g
(
cup, halves
)
|
Daily Values (%) |
Avocado 230g
(
cup, pureed
)
|
|||||
|---|---|---|---|---|---|---|---|
| 74KCAL 4% |
|
5% | calories | 419% |
|
384KCAL 19% | |
| 17G 7% |
|
5% | carbohydrates | 18% |
|
20G 8% | |
| 3.1G 12% |
|
5% | dietary fiber | 416% |
|
16G 63% | |
| 14G | >999% | sugar | 5% | 0.69G | |||
| 0.6G 1% |
|
5% | total fat | >999% |
|
35G 55% | |
| 0.04G 0.2% |
|
5% | saturated fat | >999% |
|
4.9G 27% | |
| 0.26G | 5% | monounsaturated fat | >999% | 23G | |||
| 0.12G | 5% | polyunsaturated fat | >999% | 4.2G | |||
| 1.6MG 0.1% |
|
5% | sodium | >999% |
|
18MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 149UG 21% |
|
831% | Vitamin A | 5% |
|
16UG 2% | |
| 16MG 21% |
|
5% | Vitamin C | 25% |
|
20MG 27% | |
| 20MG 2% |
|
5% | calcium | 50% |
|
30MG 3% | |
| 0.6MG 3% |
|
5% | iron | 133% |
|
1.4MG 8% | |
| 16MG 5% |
|
5% | magnesium | 319% |
|
67MG 22% | |
| 401MG 18% |
|
5% | potassium | 191% |
|
1166MG 51% | |
| 0.05MG 4% |
|
5% | thiamin (Vit B1) | 240% |
|
0.17MG 16% | |
| 0.06MG 6% |
|
5% | riboflavin (Vit B2) | 449% |
|
0.33MG 30% | |
| 0.93MG 7% |
|
5% | niacin (Vit B3) | 373% |
|
4.4MG 31% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | 724% |
|
0.66MG 51% | |
| 0.37MG 7% |
|
5% | pantothenic acid (Vit B5) | 819% |
|
3.4MG 67% | |
| 14UG 4% |
|
5% | folate (Vit B9) | >999% |
|
205UG 51% | |
| 1.4MG 9% |
|
5% | Vitamin E | 221% |
|
4.5MG 30% | |
| 5.1UG 6% |
|
5% | Vitamin K | 841% |
|
48UG 54% | |
| 2.2G 4% |
|
5% | protein | 105% |
|
4.5G 9% | |
| 4.3MG 1% |
|
5% | choline | 667% |
|
33MG 8% | |
| 0.12MG 10% |
|
5% | copper | 225% |
|
0.39MG 33% | |
| 0.12MG 7% |
|
5% | manganese | 183% |
|
0.34MG 19% | |
| 36MG 5% |
|
5% | phosphorus | 244% |
|
124MG 18% | |
| 0.16UG 0.3% |
|
5% | selenium | 475% |
|
0.92UG 2% | |
| 0.31MG 4% |
|
5% | zinc | 416% |
|
1.6MG 20% | |
| 134G | 5% | Water | 24% | 166G | |||
| 5% | Starch | >999% | 0.25G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does apricot or avocado contain more calories in 100 grams?Avocado is high in calories and apricot has 70% less calories than avocado - apricot has 48 calories in 100g and avocado has 167 calories.
Does apricot or avocado have more carbohydrates?
By weight, apricot and avocado contain similar amounts of carbs - apricot has 11.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does apricot or avocado contain more potassium?
Both apricot and avocado are high in potassium. Avocado has 100% more potassium than apricot - apricot has 259mg of potassium in 100 grams and avocado has 507mg of potassium.