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  6. Nectarine vs. Yogurt

Nectarine vs. Yogurt — In-Depth Nutrition Comparison

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What are the differences between Nectarine and Yogurt?

  • Nectarine is higher in Copper, Fiber, Vitamin C, Vitamin B3, and Vitamin E , yet Yogurt is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium.
  • Yogurt's daily need coverage for Vitamin B12 is 31% more.

We used Nectarines, raw and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Nectarine vs Yogurt 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.
Nectarine
Nectarine
5
:
5
Yogurt
Yogurt
Contains more Iron +300%
Contains more Potassium +42.6%
Contains less Sodium -100%
Contains more Copper +405.9%
Contains more Manganese +500%
Contains more Calcium +1733.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +419.2%
Contains more Zinc +205.9%
Contains more Selenium +∞%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +300%
Contains more Potassium +42.6%
Contains less Sodium -100%
Contains more Copper +405.9%
Contains more Manganese +500%
Contains more Calcium +1733.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +419.2%
Contains more Zinc +205.9%
Contains more Selenium +∞%

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.
Nectarine
Nectarine
6
:
5
Yogurt
Yogurt
Contains more Vitamin A +8200%
Contains more Vitamin E +7600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +440.9%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +929.6%
Contains more Vitamin B5 +78.9%
Contains more Vitamin B6 +152%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +8200%
Contains more Vitamin E +7600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +440.9%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +929.6%
Contains more Vitamin B5 +78.9%
Contains more Vitamin B6 +152%
Contains more Folate +40%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nectarine
Nectarine
2
:
3
Yogurt
Yogurt
Contains more Carbs +193.1%
Contains more Protein +861.3%
Contains more Fats +21.9%
Contains more Other +50%
Equal in Water - 85.1
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +193.1%
Contains more Protein +861.3%
Contains more Fats +21.9%
Contains more Other +50%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nectarine
Nectarine
3
:
0
Yogurt
Yogurt
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +841.7%
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +841.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nectarine
Nectarine
4
:
2
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
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
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Yogurt Opinion
Net carbs 8.85g 3.6g Nectarine
Protein 1.06g 10.19g Yogurt
Fats 0.32g 0.39g Yogurt
Carbs 10.55g 3.6g Nectarine
Calories 44kcal 59kcal Yogurt
Starch 0.07g Nectarine
Fructose 1.37g 0g Nectarine
Sugar 7.89g 3.24g Yogurt
Fiber 1.7g 0g Nectarine
Calcium 6mg 110mg Yogurt
Iron 0.28mg 0.07mg Nectarine
Magnesium 9mg 11mg Yogurt
Phosphorus 26mg 135mg Yogurt
Potassium 201mg 141mg Nectarine
Sodium 0mg 36mg Nectarine
Zinc 0.17mg 0.52mg Yogurt
Copper 0.086mg 0.017mg Nectarine
Manganese 0.054mg 0.009mg Nectarine
Selenium 0µg 9.7µg Yogurt
Vitamin A 332IU 4IU Nectarine
Vitamin A RAE 17µg 1µg Nectarine
Vitamin E 0.77mg 0.01mg Nectarine
Vitamin C 5.4mg 0mg Nectarine
Vitamin B1 0.034mg 0.023mg Nectarine
Vitamin B2 0.027mg 0.278mg Yogurt
Vitamin B3 1.125mg 0.208mg Nectarine
Vitamin B5 0.185mg 0.331mg Yogurt
Vitamin B6 0.025mg 0.063mg Yogurt
Folate 5µg 7µg Yogurt
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 2.2µg 0µg 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
Cholesterol 0mg 5mg Nectarine
Trans Fat 0g 0.006g Nectarine
Saturated Fat 0.025g 0.117g Nectarine
Monounsaturated Fat 0.088g 0.053g Nectarine
Polyunsaturated fat 0.113g 0.012g Nectarine
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
9%
Nectarine
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.65g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2.1)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.