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Apple vs Nectarine - In-Depth Nutrition Comparison

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The main differences between Apple and Nectarine

  • Apple contains less Copper, and Vitamin B3 than Nectarine.
  • Nectarine is lower in Sugar.

Food types used in this article are Apples, raw, with skin and Nectarines, raw.

Infographic

Apple vs Nectarine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +133.3%
Contains more Magnesium +80%
Contains more Phosphorus +136.4%
Contains more Potassium +87.9%
Contains less Sodium -100%
Contains more Zinc +325%
Contains more Copper +218.5%
Equal in Calcium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Iron +133.3%
Contains more Magnesium +80%
Contains more Phosphorus +136.4%
Contains more Potassium +87.9%
Contains less Sodium -100%
Contains more Zinc +325%
Contains more Copper +218.5%
Equal in Calcium - 6

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
Apple
1
:
Contains more Vitamin B6 +64%
Contains more Vitamin A +514.8%
Contains more Vitamin E +327.8%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +1136.3%
Contains more Vitamin B5 +203.3%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 2.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B6 +64%
Contains more Vitamin A +514.8%
Contains more Vitamin E +327.8%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +1136.3%
Contains more Vitamin B5 +203.3%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 2.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Nectarine Opinion
Net carbs 11.41g 8.85g Apple
Protein 0.26g 1.06g Nectarine
Fats 0.17g 0.32g Nectarine
Carbs 13.81g 10.55g Apple
Calories 52kcal 44kcal Apple
Starch 0.05g 0.07g Nectarine
Fructose 5.9g 1.37g Apple
Sugar 10.39g 7.89g Nectarine
Fiber 2.4g 1.7g Apple
Calcium 6mg 6mg
Iron 0.12mg 0.28mg Nectarine
Magnesium 5mg 9mg Nectarine
Phosphorus 11mg 26mg Nectarine
Potassium 107mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.04mg 0.17mg Nectarine
Copper 0.027mg 0.086mg Nectarine
Vitamin A 54IU 332IU Nectarine
Vitamin E 0.18mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 5.4mg Nectarine
Vitamin B1 0.017mg 0.034mg Nectarine
Vitamin B2 0.026mg 0.027mg Nectarine
Vitamin B3 0.091mg 1.125mg Nectarine
Vitamin B5 0.061mg 0.185mg Nectarine
Vitamin B6 0.041mg 0.025mg Apple
Folate 3µg 5µg Nectarine
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 2.2µg
Tryptophan 0.001mg 0.005mg Nectarine
Threonine 0.006mg 0.009mg Nectarine
Isoleucine 0.006mg 0.009mg Nectarine
Leucine 0.013mg 0.014mg Nectarine
Lysine 0.012mg 0.016mg Nectarine
Methionine 0.001mg 0.006mg Nectarine
Phenylalanine 0.006mg 0.021mg Nectarine
Valine 0.012mg 0.013mg Nectarine
Histidine 0.005mg 0.008mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.025g Nectarine
Monounsaturated Fat 0.007g 0.088g Nectarine
Polyunsaturated fat 0.051g 0.113g Nectarine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
10
Nectarine
Mineral Summary Score
4
Apple
10
Nectarine

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 food.
Protein
2%
Apple
6%
Nectarine
Carbohydrates
14%
Apple
11%
Nectarine
Fats
1%
Apple
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.003g)
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 glycemic index?
Apple
Apple is lower in glycemic index (difference - 7)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.