Apricot vs. Kiwi

Nutrition comparison of Apricot and Kiwi


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

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

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

  • Both kiwi and apricot are high in potassium.
  • Apricot has signficantly more Vitamin A than kiwi.
  • Kiwi has more folate.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C.
Detailed nutritional comparison of apricot and kiwi 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 Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Kiwi src

Calories and Carbs

calories

Kiwi and apricot contain similar amounts of calories - kiwi has 61 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to kiwi for fat. Apricot has a macronutrient ratio of 11:83:6 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Kiwi
Protein 11% 7%
Carbohydrates 83% 87%
Fat 6% 7%
Alcohol ~ ~

carbohydrates

Kiwi and apricot contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 50% more dietary fiber than apricot - kiwi has 3g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Kiwi and apricot contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Kiwi and apricot contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 827% more Vitamin C than apricot - kiwi has 92.7mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Kiwi and apricot contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Kiwi has 11 times more Vitamin K than apricot - kiwi has 40.3ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

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

Apricot Kiwi
Thiamin 0.03 MG 0.027 MG
Riboflavin 0.04 MG 0.025 MG
Niacin 0.6 MG 0.341 MG
Pantothenic acid 0.24 MG 0.183 MG
Vitamin B6 0.054 MG 0.063 MG
Folate 9 UG 25 UG

Minerals

calcium

Kiwi has 162% more calcium than apricot - kiwi has 34mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Kiwi and apricot contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both kiwi and apricot are high in potassium. Kiwi has 20% more potassium than apricot - kiwi has 312mg 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, apricot has more quercetin than kiwi per 100 grams, however, kiwi contains more luteolin than apricot per 100 grams. Both apricot and kiwi contain significant amounts of kaempferol.

Apricot Kiwi
kaempferol 0.63 mg 1.03 mg
Quercetin 1.63 mg 0.04 mg
luteolin ~ 0.74 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 kiwi contain significant amounts of lutein + zeaxanthin.

Apricot Kiwi
beta-carotene 1094 UG 52 UG
alpha-carotene 19 UG ~
lutein + zeaxanthin 89 UG 122 UG

Omega-3 and Omega-6

omega 6s

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

Apricot Kiwi
linoleic acid 0.077 G 0.246 G
Total 0.077 G 0.246 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 Kiwi (Kiwifruit, green, raw) .

Apricot g

()
Daily Values (%)

Kiwi g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kiwi or apricot contain more calories in 100 grams?
Kiwi and apricot contain similar amounts of calories - kiwi has 61 calories in 100g and apricot has 48 calories.

Does kiwi or apricot have more carbohydrates?
By weight, kiwi and apricot contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and apricot has 11.1g of carbohydrates.

Does kiwi or apricot contain more potassium?
Both kiwi and apricot are high in potassium. Kiwi has 20% more potassium than apricot - kiwi has 312mg of potassium in 100 grams and apricot has 259mg of potassium.

Compare Food