Apricot vs. Raspberries

Nutrition comparison of Apricot and Raspberries


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

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

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

  • Apricot has signficantly more Vitamin A than raspberry.
  • Apricot is a great source of potassium.
  • Raspberry has 52% less sugar than apricot.
  • Raspberry has more folate.
  • Raspberry is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of apricot and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Raspberries src

Calories and Carbs

calories

Raspberries and apricot contain similar amounts of calories - raspberry has 52 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is lighter in fat and similar to raspberries for protein and carbs. Apricot has a macronutrient ratio of 10:83:7 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Raspberries
Protein 10% 8%
Carbohydrates 83% 81%
Fat 7% 11%
Alcohol ~ ~

carbohydrates

Raspberries and apricot contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has 225% more dietary fiber than apricot - raspberry has 6.5g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Raspberry has 52% less sugar than apricot - raspberry has 4.4g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Raspberries and apricot contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Both raspberries and apricot are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 162% more Vitamin C than apricot - raspberry has 26.2mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Raspberries and apricot contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Raspberries and apricot contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Raspberry has more folate. Both apricot and raspberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Apricot Raspberries
Thiamin 0.03 MG 0.032 MG
Riboflavin 0.04 MG 0.038 MG
Niacin 0.6 MG 0.598 MG
Pantothenic acid 0.24 MG 0.329 MG
Vitamin B6 0.054 MG 0.055 MG
Folate 9 UG 21 UG

Minerals

calcium

Raspberry has 92% more calcium than apricot - raspberry has 25mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Raspberries and apricot contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Apricot is a great source of potassium and it has 72% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and apricot has 259mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both apricot and raspberries contain significant amounts of quercetin.

Apricot Raspberries
kaempferol 0.63 mg 0.06 mg
Quercetin 1.63 mg 1.05 mg

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 raspberries contain significant amounts of lutein + zeaxanthin.

Apricot Raspberries
beta-carotene 1094 UG 12 UG
alpha-carotene 19 UG 16 UG
lutein + zeaxanthin 89 UG 136 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, raspberry has more linoleic acid than apricot per 100 grams.

Apricot Raspberries
linoleic acid 0.077 G 0.249 G
Total 0.077 G 0.249 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apricot or Raspberries .

Note: The specific food items compared are: Apricot (Apricots, raw) and Raspberries (Raspberries, raw) .

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FAQ

Does raspberries or apricot contain more calories in 100 grams?
Raspberries and apricot contain similar amounts of calories - raspberry has 52 calories in 100g and apricot has 48 calories.

Does raspberries or apricot have more carbohydrates?
By weight, raspberries and apricot contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and apricot has 11.1g of carbohydrates.