Nutrition
Fruits come in all shapes and flavors—but when it comes to apricots and avocados, the contrast is striking. One is small, sweet, and low in fat; the other is creamy, savory, and rich in heart‑healthy oils. So how do they really compare? Let’s dive in.
🌱 Nutrition at a Glance
Nutrient / Feature Apricots Avocados
**Calories (per 100 g)** ~48 kcal ~167 kcal
Fiber ~2 g (per 100 g) ~6.8 g: 240% more than apricots
Sugar ~9 g per 100 g (~6 g for two fruits) ~0.3 g per 100 g (<0.5 g total)
Fat ~0.5 g total; virtually no saturated fat ~14–15 g total fat (mostly monounsaturated); ~2 g saturated fat
Vitamin A High – ~96 µg per 100 g Low – ~7 µg per 100 g
Vitamin C ~10 mg ~8.8 mg
Vitamin E ~0.9 mg ~2 mg
Vitamin K & Folate Minimal Rich source of both
B vitamins Moderate Higher levels of B1, B2, B3, B5, B6, folate
Minerals Good potassium, iron, copper, etc. Higher potassium, magnesium, and other minerals
Protein (per cup) ~2.3 g (fresh), 4.4 g (dried) ~4.0 g per avocado (~3 g per cup)
🔎 What Each Fruit Offers
Apricots
Low in calories and sugar, making them ideal for weight-conscious diets.
Packed with beta‑carotene, vitamins A, C, E, and fiber, which support eye health, skin, digestion, and protect against chronic diseases.
May help boost iron intake, especially if using dried apricots, which additionally offer more protein.
Avocados
Higher in calories and healthy fats, but primarily monounsaturated fats like oleic acid, which are linked to heart protection and cholesterol balance.
A rich source of dietary fiber—great for gut health, satiety, and blood sugar regulation.
Loaded with vitamins B5, B6, B9 (folate), K, C, E, and minerals such as potassium and magnesium—key nutrients for metabolism, bone health, and anti-inflammation.
Eating avocados two times a week may reduce cardiovascular disease risk by 16–22% compared to swapping saturated fat sources.
✔️ So… Which Fruit Should You Choose?
There’s no single “better” fruit—it depends on your goals:
Looking to lose weight or reduce sugar intake? 🍑 Go for apricots:
Low in calories and carbs, with beneficial antioxidants and fiber.
Great as snacks, in yogurt, or smoothies.
Prioritizing heart and gut health, or needing healthy fats and micronutrients? 🥑 Choose avocados:
Provides superior fiber, healthy fats, and nutrient density.
Versatile in salads, toast, smoothies, or savory dishes.
💡 Creative Ways to Enjoy Both
Sunrise Smoothie: Blend apricot with yogurt, oats, and a drizzle of honey.
Green Toast Upgrade: Spread avocado on whole-grain toast and top it with apricot slices for sweet + savory.
Midday Energy Bowl: Combine diced apricot, avocado, spinach, chopped nuts, and a light vinaigrette.
Fruit-and-Juice Combo: Chop both into flavored water or seltzer for a refreshing hydration boost.
🧠 Takeaway
Both apricots and avocados bring unique nutritional strengths to the table:
Apricots shine in low calories, antioxidants, and digestion support.
Avocados excel with heart-healthy fats, fiber, and essential vitamins and minerals.
Incorporating both into a balanced, colorful diet is the best way to benefit from their combined strengths.
Tip: Always choose fresh or unsweetened (dried) options when possible, and consider portion sizes to match your health goals.
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