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Kiwifruit vs Nectarine - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Nectarine
Nectarine contains less Sugars (difference - 1.1g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Nectarine
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Kiwifruit
9
Nectarine
Mineral Summary Score
11
Kiwifruit
7
Nectarine

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +10.7%
Contains more Calcium +466.7%
Contains more Potassium +55.2%
Contains more Magnesium +88.9%
Contains more Copper +51.2%
Contains more Phosphorus +30.8%
Contains more Zinc +21.4%
Contains less Sodium -100%
Equal in Iron - 0.28
Contains more Iron +10.7%
Contains more Calcium +466.7%
Contains more Potassium +55.2%
Contains more Magnesium +88.9%
Contains more Copper +51.2%
Contains more Phosphorus +30.8%
Contains more Zinc +21.4%
Contains less Sodium -100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1616.7%
Contains more Vitamin E +89.6%
Contains more Vitamin B6 +152%
Contains more Vitamin K +1731.8%
Contains more Vitamin A +281.6%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +229.9%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185
Contains more Vitamin C +1616.7%
Contains more Vitamin E +89.6%
Contains more Vitamin B6 +152%
Contains more Vitamin K +1731.8%
Contains more Vitamin A +281.6%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +229.9%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Kiwifruit
6%
Nectarine
Carbohydrates
15%
Kiwifruit
11%
Nectarine
Fats
2%
Kiwifruit
1%
Nectarine

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Nectarine Opinion
Calories 61 44 Kiwifruit
Protein 1.14 1.06 Kiwifruit
Fats 0.52 0.32 Kiwifruit
Vitamin C 92.7 5.4 Kiwifruit
Carbs 14.66 10.55 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.28 Kiwifruit
Calcium 34 6 Kiwifruit
Potassium 312 201 Kiwifruit
Magnesium 17 9 Kiwifruit
Sugars 8.99 7.89 Kiwifruit
Fiber 3 1.7 Kiwifruit
Copper 0.13 0.086 Kiwifruit
Zinc 0.14 0.17 Nectarine
Starch 0 0.07 Nectarine
Phosphorus 34 26 Kiwifruit
Sodium 3 0 Nectarine
Vitamin A 87 332 Nectarine
Vitamin E 1.46 0.77 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.034 Nectarine
Vitamin B2 0.025 0.027 Nectarine
Vitamin B3 0.341 1.125 Nectarine
Vitamin B5 0.183 0.185 Nectarine
Vitamin B6 0.063 0.025 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 2.2 Kiwifruit
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.029 0.025 Nectarine
Monounsaturated Fat 0.047 0.088 Nectarine
Polyunsaturated fat 0.287 0.113 Kiwifruit
Tryptophan 0.015 0.005 Kiwifruit
Threonine 0.047 0.009 Kiwifruit
Isoleucine 0.051 0.009 Kiwifruit
Leucine 0.066 0.014 Kiwifruit
Lysine 0.061 0.016 Kiwifruit
Methionine 0.024 0.006 Kiwifruit
Phenylalanine 0.044 0.021 Kiwifruit
Valine 0.057 0.013 Kiwifruit
Histidine 0.027 0.008 Kiwifruit
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.