Apricot vs. Plums

Nutrition comparison of Apricot and Plums


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

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

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

  • Apricot has signficantly more Vitamin A than plum.
  • Apricot is a great source of potassium.
Detailed nutritional comparison of apricot and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Plums src

Calories and Carbs

calories

Plums and apricot contain similar amounts of calories - plum has 46 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to plums for fat. Apricot has a macronutrient ratio of 11:83:6 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Plums
Protein 11% 6%
Carbohydrates 83% 89%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Plums and apricot contain similar amounts carbs - plum has 11.4g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in apricot comprise of 82% sugar and 18% dietary fiber.

dietary fiber

Apricot has 43% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Plums and apricot contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Plums and apricot contain similar amounts of protein - plum has 0.7g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Plums and apricot contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than plum - plum has 17ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Plums and apricot contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Plums and apricot contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

Both apricot and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apricot Plums
Thiamin 0.03 MG 0.028 MG
Riboflavin 0.04 MG 0.026 MG
Niacin 0.6 MG 0.417 MG
Pantothenic acid 0.24 MG 0.135 MG
Vitamin B6 0.054 MG 0.029 MG
Folate 9 UG 5 UG

Minerals

calcium

Plums and apricot contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Plums and apricot contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Apricot is a great source of potassium and it has 65% more potassium than plum - plum has 157mg 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 plums contain significant amounts of quercetin.

Apricot Plums
kaempferol 0.63 mg ~
Quercetin 1.63 mg 0.9 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 plums contain significant amounts of lutein + zeaxanthin.

Apricot Plums
beta-carotene 1094 UG 190 UG
alpha-carotene 19 UG ~
lutein + zeaxanthin 89 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Apricot Plums
linoleic acid 0.077 G 0.044 G
Total 0.077 G 0.044 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 Plums (Plums, raw) .

Apricot g

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G Water G
G Starch G
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