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  6. Almond vs. Nectarine

Almond vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between Almond and Nectarine

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium than Nectarine.
  • Almond's daily need coverage for Vitamin E is 166% more.
  • Almond contains 45 times more Calcium than Nectarine. Almond contains 269mg of Calcium, while Nectarine contains 6mg.

The food varieties used in the comparison are Nuts, almonds and Nectarines, raw.

Infographic

Almond vs Nectarine infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
9
:
1
Nectarine
Nectarine
Contains more Calcium +4383.3%
Contains more Iron +1225%
Contains more Magnesium +2900%
Contains more Phosphorus +1750%
Contains more Potassium +264.7%
Contains more Zinc +1735.3%
Contains more Copper +1098.8%
Contains more Manganese +3935.2%
Contains more Selenium +∞%
Contains less Sodium -100%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +4383.3%
Contains more Iron +1225%
Contains more Magnesium +2900%
Contains more Phosphorus +1750%
Contains more Potassium +264.7%
Contains more Zinc +1735.3%
Contains more Copper +1098.8%
Contains more Manganese +3935.2%
Contains more Selenium +∞%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
7
:
3
Nectarine
Nectarine
Contains more Vitamin E +3228.6%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +4114.8%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B5 +154.6%
Contains more Vitamin B6 +448%
Contains more Folate +780%
Contains more Vitamin A +16500%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin E +3228.6%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +4114.8%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B5 +154.6%
Contains more Vitamin B6 +448%
Contains more Folate +780%
Contains more Vitamin A +16500%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Nectarine
Nectarine
Contains more Protein +1895.3%
Contains more Fats +15503.1%
Contains more Carbs +104.3%
Contains more Other +516.7%
Contains more Water +1886.2%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +1895.3%
Contains more Fats +15503.1%
Contains more Carbs +104.3%
Contains more Other +516.7%
Contains more Water +1886.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Nectarine
Nectarine
Contains more Monounsaturated Fat +35753.4%
Contains more Polyunsaturated fat +10810.6%
Contains less Saturated Fat -99.3%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +35753.4%
Contains more Polyunsaturated fat +10810.6%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
3
:
3
Nectarine
Nectarine
Contains more Starch +928.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +23.3%
Contains more Glucose +823.5%
Contains more Fructose +1145.5%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +928.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +23.3%
Contains more Glucose +823.5%
Contains more Fructose +1145.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Nectarine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Nectarine Opinion
Net carbs 9.05g 8.85g Almond
Protein 21.15g 1.06g Almond
Fats 49.93g 0.32g Almond
Carbs 21.55g 10.55g Almond
Calories 579kcal 44kcal Almond
Starch 0.72g 0.07g Almond
Fructose 0.11g 1.37g Nectarine
Sugar 4.35g 7.89g Almond
Fiber 12.5g 1.7g Almond
Calcium 269mg 6mg Almond
Iron 3.71mg 0.28mg Almond
Magnesium 270mg 9mg Almond
Phosphorus 481mg 26mg Almond
Potassium 733mg 201mg Almond
Sodium 1mg 0mg Nectarine
Zinc 3.12mg 0.17mg Almond
Copper 1.031mg 0.086mg Almond
Manganese 2.179mg 0.054mg Almond
Selenium 4.1µg 0µg Almond
Vitamin A 2IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 25.63mg 0.77mg Almond
Vitamin C 0mg 5.4mg Nectarine
Vitamin B1 0.205mg 0.034mg Almond
Vitamin B2 1.138mg 0.027mg Almond
Vitamin B3 3.618mg 1.125mg Almond
Vitamin B5 0.471mg 0.185mg Almond
Vitamin B6 0.137mg 0.025mg Almond
Folate 44µg 5µg Almond
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.211mg 0.005mg Almond
Threonine 0.601mg 0.009mg Almond
Isoleucine 0.751mg 0.009mg Almond
Leucine 1.473mg 0.014mg Almond
Lysine 0.568mg 0.016mg Almond
Methionine 0.157mg 0.006mg Almond
Phenylalanine 1.132mg 0.021mg Almond
Valine 0.855mg 0.013mg Almond
Histidine 0.539mg 0.008mg Almond
Trans Fat 0.015g 0g Nectarine
Saturated Fat 3.802g 0.025g Nectarine
Monounsaturated Fat 31.551g 0.088g Almond
Polyunsaturated fat 12.329g 0.113g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
10%
Nectarine
Minerals Daily Need Coverage Score
142%
Almond
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 3.777g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.54g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.