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Nectarine vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between Nectarine and Fruit salad

  • Fruit salad has 2 times less Potassium than Nectarine. Nectarine has 201mg of Potassium, while Fruit salad has 116mg.

Food types used in this article are Nectarines, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Nectarine vs Fruit salad 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.
Contains more Iron +12%
Contains more Magnesium +12.5%
Contains more Phosphorus +85.7%
Contains more Potassium +73.3%
Contains less Sodium -100%
Contains more Zinc +21.4%
Contains more Copper +72%
Contains more Calcium +83.3%
Contains more Manganese +179.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Iron +12%
Contains more Magnesium +12.5%
Contains more Phosphorus +85.7%
Contains more Potassium +73.3%
Contains less Sodium -100%
Contains more Zinc +21.4%
Contains more Copper +72%
Contains more Calcium +83.3%
Contains more Manganese +179.6%

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.
:
Contains more Vitamin C +63.6%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +216%
Contains more Vitamin B5 +249.1%
Contains more Folate +66.7%
Contains more Vitamin A +80.7%
Equal in Vitamin B6 - 0.027
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +63.6%
Contains more Vitamin B1 +209.1%
Contains more Vitamin B2 +92.9%
Contains more Vitamin B3 +216%
Contains more Vitamin B5 +249.1%
Contains more Folate +66.7%
Contains more Vitamin A +80.7%
Equal in Vitamin B6 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +107.8%
Contains more Fats +966.7%
Contains more Other +84.6%
Contains more Carbs +23.7%
Equal in Water - 86.15
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +107.8%
Contains more Fats +966.7%
Contains more Other +84.6%
Contains more Carbs +23.7%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1660%
Contains more Polyunsaturated fat +927.3%
Contains less Saturated Fat -84%
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +1660%
Contains more Polyunsaturated fat +927.3%
Contains less Saturated Fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Fruit salad Opinion
Net carbs 8.85g 12.05g Fruit salad
Protein 1.06g 0.51g Nectarine
Fats 0.32g 0.03g Nectarine
Carbs 10.55g 13.05g Fruit salad
Calories 44kcal 50kcal Fruit salad
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g Fruit salad
Fiber 1.7g 1g Nectarine
Calcium 6mg 11mg Fruit salad
Iron 0.28mg 0.25mg Nectarine
Magnesium 9mg 8mg Nectarine
Phosphorus 26mg 14mg Nectarine
Potassium 201mg 116mg Nectarine
Sodium 0mg 5mg Nectarine
Zinc 0.17mg 0.14mg Nectarine
Copper 0.086mg 0.05mg Nectarine
Manganese 0.054mg 0.151mg Fruit salad
Vitamin A 332IU 600IU Fruit salad
Vitamin A RAE 17µg 30µg Fruit salad
Vitamin E 0.77mg Nectarine
Vitamin C 5.4mg 3.3mg Nectarine
Vitamin B1 0.034mg 0.011mg Nectarine
Vitamin B2 0.027mg 0.014mg Nectarine
Vitamin B3 1.125mg 0.356mg Nectarine
Vitamin B5 0.185mg 0.053mg Nectarine
Vitamin B6 0.025mg 0.027mg Fruit salad
Folate 5µg 3µg Nectarine
Vitamin K 2.2µg Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Saturated Fat 0.025g 0.004g Fruit salad
Monounsaturated Fat 0.088g 0.005g Nectarine
Polyunsaturated fat 0.113g 0.011g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Fruit salad
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
10%
Nectarine
6%
Fruit salad
Minerals Daily Need Coverage Score
9%
Nectarine
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 7.89g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.