Apricots and avocados may not seem similar at first glance; one is small, sweet, and stone-fruited; the other is creamy, savoury, and rich in healthy fats. But both are fruits packed with nutritional value. Whether you’re aiming to boost your heart health, support digestion, or improve skin and eye health, each offers distinct advantages. Here’s a detailed comparison between apricots and avocados to help you decide which fits your health goals better.
Apricots vs avocados: Big difference in calories and fat content
When it comes to calories and fat, apricots and avocados sit on opposite ends of the spectrum. A fresh apricot contains only about 17 calories and virtually no fat. In contrast, half an avocado provides around 160 calories and 15 grams of fat, most of it heart-healthy monounsaturated fat. While apricots are ideal for low-calorie snacking and hydration, avocados offer long-lasting energy due to their healthy fat content, which helps with satiety.
Avocados are rich in heart-healthy fats and anti-inflammatory compounds
Avocados are rich in heart-healthy fats and anti-inflammatory compounds that make them a standout addition to a balanced diet. They’re an excellent source of monounsaturated fats, especially oleic acid, which has been associated with reduced levels of LDL (bad cholesterol), improved HDL (good cholesterol), and lower inflammation markers. These effects contribute to better heart and metabolic health overall. In addition to healthy fats, avocados are packed with vitamin E, lutein, and zeaxanthin (key antioxidants for eye health) and essential minerals like magnesium and potassium, which support healthy blood pressure levels. A 2022 study published in the Journal of the American Heart Association found that consuming two servings of avocado per week was linked to a 16% lower risk of cardiovascular disease, further reinforcing their role in promoting long-term heart health.
Apricots pack fibre, antioxidants, and skin-supporting nutrients
Apricots may be low in fat, but they’re rich in fibre, antioxidants, and skin-supporting nutrients. A cup of sliced apricots (about four fruits) provides roughly 3.3 grams of fibre and just 79 calories, making them a light yet nourishing option. They’re especially high in beta-carotene and vitamin A, which are essential for skin repair, immune function, and eye health. Apricots also offer a good dose of vitamin C, which supports collagen production and strengthens the immune system. On top of that, they contain polyphenols and flavonoids, plant compounds known to reduce oxidative stress and inflammation. A 2022 study highlighted the antioxidant-rich profile of apricots and their potential in protecting against chronic diseases. Dried apricots concentrate these nutrients further, though they come with a higher natural sugar content—making them ideal for energy-dense, on-the-go snacking.
Fibre and micronutrients: Apricots aid digestion and eye health, avocados support gut and heart function
Both apricots and avocados support digestive health, but they do so in different ways due to their unique fibre compositions:
- Apricots are a good source of insoluble fibre, which adds bulk to stool and promotes regular bowel movements. This makes them beneficial for preventing constipation and improving overall bowel function.
- Avocados, on the other hand, contain a blend of soluble and insoluble fibre. Soluble fibre helps feed beneficial gut bacteria and regulates blood sugar and cholesterol levels. With about 6.7 grams of fibre in half an avocado, they are among the best fruits for combining healthy fats with digestive benefits.
When it comes to micronutrients, both fruits offer important health-supporting compounds, though they differ in their strengths:
- Apricots are particularly rich in vitamin A, which supports eye health, immune function, and skin renewal. They also contain vitamin C, a powerful antioxidant that aids collagen production and immune defence.
- Avocados stand out for their high content of vitamin K, folate, and B vitamins. These nutrients are essential for red blood cell formation, brain and nerve function, and tissue repair. Avocados also contribute small amounts of magnesium and potassium, which are important for blood pressure regulation and muscle health.
In summary, apricots are ideal for enhancing vision, digestion, and antioxidant support, while avocados are excellent for gut health, heart function, and metabolic balance. Including both fruits in your diet can offer a wide spectrum of digestive and nutritional benefits. They’re also both good sources of potassium, which supports heart and muscle function.
Apricots vs avocados: Which fruit is better?
It really depends on your health priorities:
- Choose apricots if you want a low-calorie, antioxidant-rich fruit that supports skin, eye, and digestive health.
- Choose avocados if you’re looking to boost your intake of healthy fats, fibre, and heart-supportive nutrients.
Both are excellent in their own right, apricots for their light, refreshing profile, and avocados for their creamy, satiating benefits. Apricots and avocados are both nutritious but serve very different roles in a healthy diet. Apricots offer low-calorie hydration, antioxidants, and vitamin A, while avocados bring in healthy fats, vitamin E, and gut-supportive fibre. For a balanced approach, enjoy both regularly; slice apricots into yoghurt bowls or salads, and spread avocado on whole-grain toast or blend into smoothies. With both on your plate, you’re nourishing your body in complementary ways.Also Read: Snake fruit: Nutrition, health benefits, and culinary uses of salak
