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Orange juice vs. Nectarine — In-Depth Nutrition Comparison

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What are the differences between Orange juice and Nectarine?

  • Orange juice is higher in Vitamin C, and Folate, yet Nectarine is higher in Fiber.
  • Orange juice's daily need coverage for Vitamin C is 50% more.
  • Orange juice has 6 times more Folate than Nectarine. While Orange juice has 30µg of Folate, Nectarine has only 5µg.

We used Orange juice, raw and Nectarines, raw types in this article.

Infographic

Orange juice 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 Calcium +83.3%
Contains more Magnesium +22.2%
Contains more Selenium +∞%
Contains more Iron +40%
Contains more Phosphorus +52.9%
Contains less Sodium -100%
Contains more Zinc +240%
Contains more Copper +95.5%
Contains more Manganese +285.7%
Equal in Potassium - 201
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +83.3%
Contains more Magnesium +22.2%
Contains more Selenium +∞%
Contains more Iron +40%
Contains more Phosphorus +52.9%
Contains less Sodium -100%
Contains more Zinc +240%
Contains more Copper +95.5%
Contains more Manganese +285.7%
Equal in Potassium - 201

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 +825.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +60%
Contains more Folate +500%
Contains more Vitamin A +66%
Contains more Vitamin E +1825%
Contains more Vitamin B3 +181.3%
Contains more Vitamin K +2100%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 +825.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +60%
Contains more Folate +500%
Contains more Vitamin A +66%
Contains more Vitamin E +1825%
Contains more Vitamin B3 +181.3%
Contains more Vitamin K +2100%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +51.4%
Contains more Fats +60%
Contains more Other +20%
Equal in Carbs - 10.55
Equal in Water - 87.59
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 Protein +51.4%
Contains more Fats +60%
Contains more Other +20%
Equal in Carbs - 10.55
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +144.4%
Contains more Polyunsaturated fat +182.5%
Equal in Saturated Fat - 0.025
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +144.4%
Contains more Polyunsaturated fat +182.5%
Equal in Saturated Fat - 0.025

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Nectarine Opinion
Net carbs 10.2g 8.85g Orange juice
Protein 0.7g 1.06g Nectarine
Fats 0.2g 0.32g Nectarine
Carbs 10.4g 10.55g Nectarine
Calories 45kcal 44kcal Orange juice
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 8.4g 7.89g Nectarine
Fiber 0.2g 1.7g Nectarine
Calcium 11mg 6mg Orange juice
Iron 0.2mg 0.28mg Nectarine
Magnesium 11mg 9mg Orange juice
Phosphorus 17mg 26mg Nectarine
Potassium 200mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.05mg 0.17mg Nectarine
Copper 0.044mg 0.086mg Nectarine
Manganese 0.014mg 0.054mg Nectarine
Selenium 0.1µg 0µg Orange juice
Vitamin A 200IU 332IU Nectarine
Vitamin A RAE 10µg 17µg Nectarine
Vitamin E 0.04mg 0.77mg Nectarine
Vitamin C 50mg 5.4mg Orange juice
Vitamin B1 0.09mg 0.034mg Orange juice
Vitamin B2 0.03mg 0.027mg Orange juice
Vitamin B3 0.4mg 1.125mg Nectarine
Vitamin B5 0.19mg 0.185mg Orange juice
Vitamin B6 0.04mg 0.025mg Orange juice
Folate 30µg 5µg Orange juice
Vitamin K 0.1µg 2.2µg Nectarine
Tryptophan 0.002mg 0.005mg Nectarine
Threonine 0.008mg 0.009mg Nectarine
Isoleucine 0.008mg 0.009mg Nectarine
Leucine 0.013mg 0.014mg Nectarine
Lysine 0.009mg 0.016mg Nectarine
Methionine 0.003mg 0.006mg Nectarine
Phenylalanine 0.009mg 0.021mg Nectarine
Valine 0.011mg 0.013mg Nectarine
Histidine 0.003mg 0.008mg Nectarine
Saturated Fat 0.024g 0.025g Orange juice
Monounsaturated Fat 0.036g 0.088g Nectarine
Polyunsaturated fat 0.04g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
22%
Orange juice
10%
Nectarine
Minerals Daily Need Coverage Score
6%
Orange juice
9%
Nectarine

Comparison summary

Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 7)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.