Apricot vs. Raisins

Nutrition comparison of Apricot and Raisins


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apricot versus raisins (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apricot and raisins:

  • Both raisins and apricot are high in potassium.
  • Apricot has signficantly more Vitamin A than raisin.
  • Raisin has more thiamin, riboflavin and Vitamin B6, however, apricot contains more pantothenic acid.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber.
Detailed nutritional comparison of apricot and raisins is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apricot (Apricots, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and apricot has 84% less calories than raisin - raisin has 296 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is heavier in protein, lighter in carbs and heavier in fat compared to raisins per calorie. Apricot has a macronutrient ratio of 11:83:7 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Raisins
Protein 11% 3%
Carbohydrates 83% 95%
Fat 7% 2%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and apricot has 86% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has 240% more dietary fiber than apricot - raisin has 6.8g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Raisin has less sugar than apricot - apricot has 9.2g of sugar per 100 grams and raisin does not contain significant amounts.



Protein

protein

Raisins and apricot contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both raisins and apricot are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Apricot has 85% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than raisin - apricot has 96ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Apricot has more Vitamin E than raisin - apricot has 0.89mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Apricot and raisins contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

Raisin has more thiamin, riboflavin and Vitamin B6, however, apricot contains more pantothenic acid. Both apricot and raisins contain significant amounts of niacin and folate.

Apricot Raisins
Thiamin 0.03 MG 0.112 MG
Riboflavin 0.04 MG 0.182 MG
Niacin 0.6 MG 1.114 MG
Pantothenic acid 0.24 MG 0.045 MG
Vitamin B6 0.054 MG 0.188 MG
Folate 9 UG 3 UG

Minerals

calcium

Raisin has 115% more calcium than apricot - raisin has 28mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Raisin is a great source of iron and it has 564% more iron than apricot - raisin has 2.6mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both raisins and apricot are high in potassium. Raisin has 219% more potassium than apricot - raisin has 825mg of potassium per 100 grams and apricot has 259mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both apricot and raisins contain significant amounts of linoleic acid.

Apricot Raisins
linoleic acid 0.077 G 0.122 G
Total 0.077 G 0.122 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 Raisins (Raisins, seeded) .

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