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Avocado vs. Nectarine — In-Depth Nutrition Comparison

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How are Avocado and Nectarine different?

  • Avocado is higher than Nectarine in Vitamin B5, Fiber, Folate, Vitamin B6, Vitamin K, Copper, Vitamin E , Potassium, and Vitamin B2.
  • Avocado covers your daily need of Vitamin B5 24% more than Nectarine.
  • Avocado contains 85 times more Saturated Fat than Nectarine. Avocado contains 2.126g of Saturated Fat, while Nectarine contains 0.025g.

Avocados, raw, all commercial varieties and Nectarines, raw types were used in this article.

Infographic

Avocado 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +100%
Contains more Iron +96.4%
Contains more Magnesium +222.2%
Contains more Phosphorus +100%
Contains more Potassium +141.3%
Contains more Zinc +276.5%
Contains more Copper +120.9%
Contains more Manganese +163%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +100%
Contains more Iron +96.4%
Contains more Magnesium +222.2%
Contains more Phosphorus +100%
Contains more Potassium +141.3%
Contains more Zinc +276.5%
Contains more Copper +120.9%
Contains more Manganese +163%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Avocado
10
:
Contains more Vitamin E +168.8%
Contains more Vitamin C +85.2%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +650.8%
Contains more Vitamin B6 +928%
Contains more Folate +1520%
Contains more Choline +129%
Contains more Vitamin K +854.5%
Contains more Vitamin A +127.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 4% 6%
Contains more Vitamin E +168.8%
Contains more Vitamin C +85.2%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +650.8%
Contains more Vitamin B6 +928%
Contains more Folate +1520%
Contains more Choline +129%
Contains more Vitamin K +854.5%
Contains more Vitamin A +127.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88.7%
Contains more Fats +4481.3%
Contains more Other +229.2%
Contains more Carbs +23.7%
Contains more Water +19.6%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +88.7%
Contains more Fats +4481.3%
Contains more Other +229.2%
Contains more Carbs +23.7%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11035.2%
Contains more Polyunsaturated fat +1507.1%
Contains less Saturated Fat -98.8%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +11035.2%
Contains more Polyunsaturated fat +1507.1%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +57.1%
Contains more Galactose +∞%
Contains more Sucrose +8016.7%
Contains more Glucose +324.3%
Contains more Fructose +1041.7%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
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
Contains more Starch +57.1%
Contains more Galactose +∞%
Contains more Sucrose +8016.7%
Contains more Glucose +324.3%
Contains more Fructose +1041.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Nectarine Opinion
Net carbs 1.83g 8.85g Nectarine
Protein 2g 1.06g Avocado
Fats 14.66g 0.32g Avocado
Carbs 8.53g 10.55g Nectarine
Calories 160kcal 44kcal Avocado
Starch 0.11g 0.07g Avocado
Fructose 0.12g 1.37g Nectarine
Sugar 0.66g 7.89g Avocado
Fiber 6.7g 1.7g Avocado
Calcium 12mg 6mg Avocado
Iron 0.55mg 0.28mg Avocado
Magnesium 29mg 9mg Avocado
Phosphorus 52mg 26mg Avocado
Potassium 485mg 201mg Avocado
Sodium 7mg 0mg Nectarine
Zinc 0.64mg 0.17mg Avocado
Copper 0.19mg 0.086mg Avocado
Manganese 0.142mg 0.054mg Avocado
Selenium 0.4µg 0µg Avocado
Vitamin A 146IU 332IU Nectarine
Vitamin A RAE 7µg 17µg Nectarine
Vitamin E 2.07mg 0.77mg Avocado
Vitamin C 10mg 5.4mg Avocado
Vitamin B1 0.067mg 0.034mg Avocado
Vitamin B2 0.13mg 0.027mg Avocado
Vitamin B3 1.738mg 1.125mg Avocado
Vitamin B5 1.389mg 0.185mg Avocado
Vitamin B6 0.257mg 0.025mg Avocado
Folate 81µg 5µg Avocado
Choline 14.2mg 6.2mg Avocado
Vitamin K 21µg 2.2µg Avocado
Tryptophan 0.025mg 0.005mg Avocado
Threonine 0.073mg 0.009mg Avocado
Isoleucine 0.084mg 0.009mg Avocado
Leucine 0.143mg 0.014mg Avocado
Lysine 0.132mg 0.016mg Avocado
Methionine 0.038mg 0.006mg Avocado
Phenylalanine 0.097mg 0.021mg Avocado
Valine 0.107mg 0.013mg Avocado
Histidine 0.049mg 0.008mg Avocado
Saturated Fat 2.126g 0.025g Nectarine
Monounsaturated Fat 9.799g 0.088g Avocado
Polyunsaturated fat 1.816g 0.113g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
33%
Avocado
9%
Nectarine
Minerals Daily Need Coverage Score
21%
Avocado
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 2.101g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7.23g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.