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Banana vs. Nectarine — In-Depth Nutrition Comparison

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Differences between Banana and Nectarine

  • Banana is higher than Nectarine in Vitamin B6, and Manganese.
  • Banana's daily need coverage for Vitamin B6 is 26% higher.
  • Banana has 5 times more Manganese than Nectarine. While Banana has 0.27mg of Manganese, Nectarine has only 0.054mg.
  • Nectarine has less Sugar.

The food types used in this comparison are Bananas, raw and Nectarines, raw.

Infographic

Banana vs Nectarine infographic
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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.
Contains more Magnesium +200%
Contains more Potassium +78.1%
Contains more Manganese +400%
Contains more Selenium +∞%
Contains more Calcium +20%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Zinc +13.3%
Contains more Copper +10.3%
Equal in Iron - 0.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Magnesium +200%
Contains more Potassium +78.1%
Contains more Manganese +400%
Contains more Selenium +∞%
Contains more Calcium +20%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Zinc +13.3%
Contains more Copper +10.3%
Equal in Iron - 0.28

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.
Banana
5
:
Contains more Vitamin C +61.1%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +1368%
Contains more Folate +300%
Contains more Vitamin A +418.8%
Contains more Vitamin E +670%
Contains more Vitamin B3 +69.2%
Contains more Vitamin K +340%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 C +61.1%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +1368%
Contains more Folate +300%
Contains more Vitamin A +418.8%
Contains more Vitamin E +670%
Contains more Vitamin B3 +69.2%
Contains more Vitamin K +340%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +116.5%
Contains more Other +72.9%
Contains more Water +16.9%
Equal in Protein - 1.06
Equal in Fats - 0.32
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Carbs +116.5%
Contains more Other +72.9%
Contains more Water +16.9%
Equal in Protein - 1.06
Equal in Fats - 0.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +54.8%
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -77.7%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +54.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +7585.7%
Contains more Glucose +217.2%
Contains more Fructose +254%
Contains more Maltose +∞%
Contains more Sucrose +103.8%
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
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 +7585.7%
Contains more Glucose +217.2%
Contains more Fructose +254%
Contains more Maltose +∞%
Contains more Sucrose +103.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Nectarine Opinion
Net carbs 20.24g 8.85g Banana
Protein 1.09g 1.06g Banana
Fats 0.33g 0.32g Banana
Carbs 22.84g 10.55g Banana
Calories 89kcal 44kcal Banana
Starch 5.38g 0.07g Banana
Fructose 4.85g 1.37g Banana
Sugar 12.23g 7.89g Nectarine
Fiber 2.6g 1.7g Banana
Calcium 5mg 6mg Nectarine
Iron 0.26mg 0.28mg Nectarine
Magnesium 27mg 9mg Banana
Phosphorus 22mg 26mg Nectarine
Potassium 358mg 201mg Banana
Sodium 1mg 0mg Nectarine
Zinc 0.15mg 0.17mg Nectarine
Copper 0.078mg 0.086mg Nectarine
Manganese 0.27mg 0.054mg Banana
Selenium 1µg 0µg Banana
Vitamin A 64IU 332IU Nectarine
Vitamin A RAE 3µg 17µg Nectarine
Vitamin E 0.1mg 0.77mg Nectarine
Vitamin C 8.7mg 5.4mg Banana
Vitamin B1 0.031mg 0.034mg Nectarine
Vitamin B2 0.073mg 0.027mg Banana
Vitamin B3 0.665mg 1.125mg Nectarine
Vitamin B5 0.334mg 0.185mg Banana
Vitamin B6 0.367mg 0.025mg Banana
Folate 20µg 5µg Banana
Vitamin K 0.5µg 2.2µg Nectarine
Tryptophan 0.009mg 0.005mg Banana
Threonine 0.028mg 0.009mg Banana
Isoleucine 0.028mg 0.009mg Banana
Leucine 0.068mg 0.014mg Banana
Lysine 0.05mg 0.016mg Banana
Methionine 0.008mg 0.006mg Banana
Phenylalanine 0.049mg 0.021mg Banana
Valine 0.047mg 0.013mg Banana
Histidine 0.077mg 0.008mg Banana
Saturated Fat 0.112g 0.025g Nectarine
Monounsaturated Fat 0.032g 0.088g Nectarine
Polyunsaturated fat 0.073g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
16%
Banana
10%
Nectarine
Minerals Daily Need Coverage Score
14%
Banana
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 4.34g)
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 - 0.087g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 5)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.