Apricot vs. Walnut

Nutrition comparison of Apricot and Walnut


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

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

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

  • Both walnut and apricot are high in potassium.
  • Apricot has signficantly more Vitamin A than walnut.
  • Apricot has signficantly more Vitamin C than walnut.
  • Walnut has 72% less sugar than apricot.
  • Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium, dietary fiber and protein.
Detailed nutritional comparison of apricot and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Apricot src
Image of Walnut src

Calories and Carbs

calories

Walnut is high in calories and apricot has 93% less calories than walnut - walnut has 654 calories per 100 grams and apricot has 48 calories.

For macronutrient ratios, apricot is much heavier in carbs, much lighter in fat and similar to walnut for protein. Apricot has a macronutrient ratio of 10:83:7 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apricot Walnut
Protein 10% 9%
Carbohydrates 83% 8%
Fat 7% 84%
Alcohol ~ ~

carbohydrates

Walnut and apricot contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.

dietary fiber

Walnut is an excellent source of dietary fiber and it has 235% more dietary fiber than apricot - walnut has 6.7g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.

sugar

Walnut has 72% less sugar than apricot - walnut has 2.6g of sugar per 100 grams and apricot has 9.2g of sugar.

Protein

protein

Walnut is an excellent source of protein and it has 988% more protein than apricot - walnut has 15.2g of protein per 100 grams and apricot has 1.4g of protein.

Fat

saturated fat

Walnut is high in saturated fat and apricot has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.

Vitamins

Vitamin C

Apricot has signficantly more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.

Vitamin A

Apricot has signficantly more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.

Vitamin E

Walnut and apricot contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.

Vitamin K

Walnut and apricot contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.

The B Vitamins

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

Apricot Walnut
Thiamin 0.03 MG 0.341 MG
Riboflavin 0.04 MG 0.15 MG
Niacin 0.6 MG 1.125 MG
Pantothenic acid 0.24 MG 0.57 MG
Vitamin B6 0.054 MG 0.537 MG
Folate 9 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 654% more calcium than apricot - walnut has 98mg of calcium per 100 grams and apricot has 13mg of calcium.

iron

Walnut is a great source of iron and it has 646% more iron than apricot - walnut has 2.9mg of iron per 100 grams and apricot has 0.39mg of iron.

potassium

Both walnut and apricot are high in potassium. Walnut has 70% more potassium than apricot - walnut has 441mg of potassium per 100 grams and apricot has 259mg of potassium.

Antioxidants and Phytonutrients

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 Walnut
beta-carotene 1094 UG 12 UG
alpha-carotene 19 UG ~
lutein + zeaxanthin 89 UG 9 UG

Omega-3 and Omega-6

omega 6s

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

Apricot Walnut
linoleic acid 0.077 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.077 G 38.156 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 Walnut .

Note: The specific food items compared are: Apricot (Apricots, raw) and Walnut (Nuts, walnuts, english) .

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FAQ

Does walnut or apricot contain more calories in 100 grams?
Walnut is high in calories and apricot has 90% less calories than walnut - walnut has 654 calories in 100g and apricot has 48 calories.

Does walnut or apricot have more carbohydrates?
By weight, walnut and apricot contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and apricot has 11.1g of carbohydrates.

Does walnut or apricot contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than apricot - walnut has 98mg of calcium in 100 grams and apricot has 13mg of calcium.

Does walnut or apricot contain more potassium?
Both walnut and apricot are high in potassium. Walnut has 70% more potassium than apricot - walnut has 441mg of potassium in 100 grams and apricot has 259mg of potassium.

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