Apricot vs. Spinach
Nutrition comparison of Apricot and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and spinach:
- Both spinach and apricot are high in potassium.
- Spinach has 21 times less sugar than apricot.
- Spinach has 52% less calories than apricot.
- Spinach has 67% less carbohydrates than apricot.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, apricot contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Apricot (Apricots, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 52% less calories than apricot - spinach has 23 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is much lighter in protein, much heavier in carbs and similar to spinach for fat. Apricot has a macronutrient ratio of 11:83:7 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Spinach | |
|---|---|---|
| Protein | 11% | 40% |
| Carbohydrates | 83% | 49% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 67% less carbohydrates than apricot - spinach has 3.6g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Spinach and apricot contain similar amounts of dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Spinach has 21 times less sugar than apricot - spinach has 0.42g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Spinach and apricot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both spinach and apricot are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 181% more Vitamin C than apricot - spinach has 28.1mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 389% more Vitamin A than apricot - spinach has 469ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Spinach and apricot contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 145 times more Vitamin K than apricot - spinach has 482.9ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, apricot contains more pantothenic acid. Both apricot and spinach contain significant amounts of niacin.
| Apricot | Spinach | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.189 MG |
| Niacin | 0.6 MG | 0.724 MG |
| Pantothenic acid | 0.24 MG | 0.065 MG |
| Vitamin B6 | 0.054 MG | 0.195 MG |
| Folate | 9 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 662% more calcium than apricot - spinach has 99mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Spinach is a great source of iron and it has 595% more iron than apricot - spinach has 2.7mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Both spinach and apricot are high in potassium. Spinach has 115% more potassium than apricot - spinach has 558mg 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 | Spinach | |
|---|---|---|
| kaempferol | 0.63 mg | 6.38 mg |
| Quercetin | 1.63 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 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,
| Apricot | Spinach | |
|---|---|---|
| beta-carotene | 1094 UG | 5626 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than spinach per 100 grams.
| Apricot | Spinach | |
|---|---|---|
| linoleic acid | 0.077 G | 0.026 G |
| Total | 0.077 G | 0.026 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 (%) |
Spinach 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 spinach or apricot contain more calories in 100 grams?Spinach has 50% less calories than apricot - spinach has 23 calories in 100g and apricot has 48 calories.
Is spinach or apricot better for protein?
Spinach and apricot contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and apricot has 1.4g of protein.
Does spinach or apricot have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than apricot - spinach has 3.6g of carbs for 100g and apricot has 11.1g of carbohydrates.
Does spinach or apricot contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than apricot - spinach has 99mg of calcium in 100 grams and apricot has 13mg of calcium.
Does spinach or apricot contain more potassium?
Both spinach and apricot are high in potassium. Spinach has 120% more potassium than apricot - spinach has 558mg of potassium in 100 grams and apricot has 259mg of potassium.