Apricot vs. Grapes
Nutrition comparison of Apricot and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and grapes:
- Apricot has more niacin and pantothenic acid.
- Apricot has signficantly more Vitamin A than grape.
- Apricot is a great source of potassium.
USDA sources for nutritional information: Apricot (Apricots, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apricot has 30% less calories than grape - apricot has 48 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and heavier in fat compared to grapes per calorie. Apricot has a macronutrient ratio of 11:83:7 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Grapes | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 83% | 95% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot has 39% less carbohydrates than grape - apricot has 11.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Apricot has 122% more dietary fiber than grape - apricot has 2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Apricot has 40% less sugar than grape - apricot has 9.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Apricot and grapes contain similar amounts of protein - apricot has 1.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both apricot and grapes are low in saturated fat - apricot has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Apricot has 213% more Vitamin C than grape - apricot has 10mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than grape - apricot has 96ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Apricot and grapes contain similar amounts of Vitamin E - apricot has 0.89mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Apricot and grapes contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Apricot has more niacin and pantothenic acid. Both apricot and grapes contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Apricot | Grapes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.069 MG |
| Riboflavin | 0.04 MG | 0.07 MG |
| Niacin | 0.6 MG | 0.188 MG |
| Pantothenic acid | 0.24 MG | 0.05 MG |
| Vitamin B6 | 0.054 MG | 0.086 MG |
| Folate | 9 UG | 2 UG |
Minerals
calcium
Apricot and grapes contain similar amounts of calcium - apricot has 13mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Apricot and grapes contain similar amounts of iron - apricot has 0.39mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Apricot is a great source of potassium and it has 36% more potassium than grape - apricot has 259mg of potassium per 100 grams and grape has 191mg 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, both apricot and grapes contain significant amounts of lutein + zeaxanthin.
| Apricot | Grapes | |
|---|---|---|
| beta-carotene | 1094 UG | 39 UG |
| alpha-carotene | 19 UG | 1 UG |
| lutein + zeaxanthin | 89 UG | 72 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than grape per 100 grams.
| Apricot | Grapes | |
|---|---|---|
| linoleic acid | 0.077 G | 0.037 G |
| Total | 0.077 G | 0.037 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 g
()
|
Daily Values (%) |
Grapes 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 apricot or grapes contain more calories in 100 grams?Apricot has 30% less calories than grape - apricot has 48 calories in 100g and grape has 69 calories.
Does apricot or grapes have more carbohydrates?
By weight, apricot has 40% fewer carbohydrates than grape - apricot has 11.1g of carbs for 100g and grape has 18.1g of carbohydrates.