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Orange vs. Nectarine — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 27, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Orange
vs
Nectarine

SUMMARY

Oranges are richer in vitamin C and carbs. Nectarines have more protein than oranges and are lower in calories. Nectarines are also lower in fiber compared to oranges.

INTRODUCTION

Nectarine is a member of the Rosaceae family, while orange is a citrus fruit. They are packed with many healthy nutrients, vitamins, and minerals. However, nectarines and oranges differ in nutrient density and health impact.

NUTRITION

Here we will compare the nutritional values of Nectarines, raw (1), and Oranges, raw, all commercial variants (2).

Vitamins

Oranges and nectarines are packed with vitamins. However, they differ in the densities of specific vitamins.

Nectarines are high in vitamins A, E, B3, and k, although apples have more vitamins B1, B2, B5, B6, and C.

Oranges offer approximately ten times more vitamin C than nectarines: 53.2mg per 100g compared to 5.4mg in nectarines.

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.
Orange
6
:
Contains more Vitamin C +885.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +140%
Contains more Folate +500%
Contains more Vitamin A +47.6%
Contains more Vitamin E +327.8%
Contains more Vitamin B3 +298.9%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +885.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +140%
Contains more Folate +500%
Contains more Vitamin A +47.6%
Contains more Vitamin E +327.8%
Contains more Vitamin B3 +298.9%
Contains more Vitamin K +∞%

Minerals

Nectarines have a higher iron, phosphorus, zinc, potassium, and copper content than oranges. Nectarines have 26mg of phosphorus, while oranges have 14mg of it. Oranges provide more quantities of magnesium and calcium.

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 +566.7%
Contains more Magnesium +11.1%
Contains more Selenium +∞%
Contains more Iron +180%
Contains more Phosphorus +85.7%
Contains more Potassium +11%
Contains more Zinc +142.9%
Contains more Copper +91.1%
Contains more Manganese +116%
Equal in Magnesium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +566.7%
Contains more Magnesium +11.1%
Contains more Selenium +∞%
Contains more Iron +180%
Contains more Phosphorus +85.7%
Contains more Potassium +11%
Contains more Zinc +142.9%
Contains more Copper +91.1%
Contains more Manganese +116%
Equal in Magnesium - 9

Macronutrients

Proteins

Fruits are generally not considered protein sources, but they contain some amounts of them. Although the difference is not significant, nectarines provide more protein than oranges. They contain 1.1g of it per 100g, compared to 0.9g in oranges.

Carbohydrates

All fruits provide large amounts of carbohydrates. Oranges have more carbs than nectarines. Oranges have 11.8g of carbohydrates per 100g, while nectarines have 10.5g. Nectarines are lower in sugars than oranges.

Fiber

Oranges are higher in fiber than nectarines. They have 2.4 grams of fiber per 100 grams of fruit, compared with 1.7 grams in nectarines.

Oranges are high in soluble fibers, especially pectin and beta-glucan, which can maintain healthy blood glucose and cholesterol levels. The fiber level of oranges is higher than that of nectarines.

Orange juice is much lower in fiber than the whole orange.

Net carbs

Subtract the amount of fiber from the total carbs in the food to get the net carb amount. These are the carbohydrates used for energy synthesis.

Oranges provide 11.8 grams of carbs, with 2.4 grams of fiber. Nectarines provide 10.5 grams of carbohydrates and 1.7 grams of fiber per serving. Oranges have 9.4 grams of net carbs, while nectarines have 8.8 grams. Finally, nectarines have a lower net carb content.

Calories

Oranges have 47 calories per 100g of fruit, compared to 44 for nectarines. Both of them are low-calorie fruits.

Fats

Oranges and nectarines do not have significant amounts of fats. Oranges have 0.12 grams of fat per 100 grams of fruit, while nectarines have 0.32 grams. The two fruits do not contain any amount of cholesterol.

HEALTH IMPACT

Cardiovascular health

Regular consumption of oranges and nectarines can provide a successful defense against cardiovascular diseases. They both produce many compounds that help maintain a healthy heart.

Oranges help to boost heart health since they are high in vitamin C, carotenoids, and flavonoids, especially hesperidin (3) (4) (5). A study (6) shows that regular consumption of orange juice reduces cardiovascular disease risk factors, such as LDL cholesterol and C-reactive protein.

Nectarines may help in the treatment of anemia. This condition is caused by a lack of red blood cells or hemoglobin (7). This is due to nectarines' vitamin C content, which helps to convert iron into a more absorbable form (8). When combined with iron-rich foods, nectarine consumption can help to lower anemia risks.

Diabetes

Both fruits are good choices for people with diabetes. Oranges help to regulate sugar levels by containing higher amounts of fiber. A study (9) shows that people who had consumed oranges and citrus fruits were 36% less likely to be diagnosed with type 2 diabetes than those who had not eaten significant amounts of them.

The antioxidants in nectarines help to keep blood glucose levels in check. The four major antioxidant groups produced by nectarines are catechins, anthocyanins, chlorogenic acids, and quercetins. These phenolic compounds have anti-inflammatory and anti-obesity properties (10).

Cancer

Both nectarines and oranges have cancer-preventing effects due to their various compounds.

Oranges are involved in the prevention of lung (11), stomach (12), mouth (13), and nasopharyngeal (14) cancer.

Because of their antioxidant properties, nectarines may help to prevent cancer, though further research is needed to confirm this claim. Some studies have linked polyphenols in nectarines to cancer prevention (15). Men who eat nectarines regularly have a lower risk of lung cancer (16).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: October 27, 2022
Medically reviewed by Igor Bussel

Infographic

Orange vs Nectarine infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +11.4%
Contains more Protein +12.8%
Contains more Fats +166.7%
Equal in Water - 87.59
Equal in Other - 0.48
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +11.4%
Contains more Protein +12.8%
Contains more Fats +166.7%
Equal in Water - 87.59
Equal in Other - 0.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +282.6%
Contains more Polyunsaturated fat +352%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +282.6%
Contains more Polyunsaturated fat +352%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Nectarine Opinion
Net carbs 9.35g 8.85g Orange
Protein 0.94g 1.06g Nectarine
Fats 0.12g 0.32g Nectarine
Carbs 11.75g 10.55g Orange
Calories 47kcal 44kcal Orange
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 9.35g 7.89g Nectarine
Fiber 2.4g 1.7g Orange
Calcium 40mg 6mg Orange
Iron 0.1mg 0.28mg Nectarine
Magnesium 10mg 9mg Orange
Phosphorus 14mg 26mg Nectarine
Potassium 181mg 201mg Nectarine
Zinc 0.07mg 0.17mg Nectarine
Copper 0.045mg 0.086mg Nectarine
Manganese 0.025mg 0.054mg Nectarine
Selenium 0.5µg 0µg Orange
Vitamin A 225IU 332IU Nectarine
Vitamin A RAE 11µg 17µg Nectarine
Vitamin E 0.18mg 0.77mg Nectarine
Vitamin C 53.2mg 5.4mg Orange
Vitamin B1 0.087mg 0.034mg Orange
Vitamin B2 0.04mg 0.027mg Orange
Vitamin B3 0.282mg 1.125mg Nectarine
Vitamin B5 0.25mg 0.185mg Orange
Vitamin B6 0.06mg 0.025mg Orange
Folate 30µg 5µg Orange
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.009mg 0.005mg Orange
Threonine 0.015mg 0.009mg Orange
Isoleucine 0.025mg 0.009mg Orange
Leucine 0.023mg 0.014mg Orange
Lysine 0.047mg 0.016mg Orange
Methionine 0.02mg 0.006mg Orange
Phenylalanine 0.031mg 0.021mg Orange
Valine 0.04mg 0.013mg Orange
Histidine 0.018mg 0.008mg Orange
Saturated Fat 0.015g 0.025g Orange
Monounsaturated Fat 0.023g 0.088g Nectarine
Polyunsaturated fat 0.025g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
24%
Orange
10%
Nectarine
Minerals Daily Need Coverage Score
7%
Orange
9%
Nectarine

Comparison summary

Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 1.46g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.