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  6. Avocado vs. Nectarine

Avocado vs. Nectarine — In-Depth Nutrition Comparison

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How are avocados and nectarine different?

  • Avocados are higher than nectarine in vitamin B5, fiber, folate, vitamin B6, vitamin K, copper, vitamin E, potassium, and vitamin B2.
  • Avocados cover your daily need for vitamin B5, 24% more than nectarine.
  • Avocados contain 85 times more saturated fat than nectarine. Avocados contain 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +141.3%
Contains more IronIron +96.4%
Contains more CopperCopper +120.9%
Contains more ZincZinc +276.5%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +163%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
Contains more Vitamin CVitamin C +85.2%
Contains more Vitamin EVitamin E +168.8%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B5Vitamin B5 +650.8%
Contains more Vitamin B6Vitamin B6 +928%
Contains more Vitamin KVitamin K +854.5%
Contains more FolateFolate +1520%
Contains more Vitamin AVitamin A +142.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Nectarine DV% diff.
Vitamin B5 1.389mg 0.185mg 24%
Monounsaturated fat 9.799g 0.088g 24%
Fats 14.66g 0.32g 22%
Fiber 6.7g 1.7g 20%
Folate 81µg 5µg 19%
Vitamin B6 0.257mg 0.025mg 18%
Vitamin K 21µg 2.2µg 16%
Copper 0.19mg 0.086mg 12%
Polyunsaturated fat 1.816g 0.113g 11%
Saturated fat 2.126g 0.025g 10%
Vitamin E 2.07mg 0.77mg 9%
Potassium 485mg 201mg 8%
Vitamin B2 0.13mg 0.027mg 8%
Calories 160kcal 44kcal 6%
Vitamin C 10mg 5.4mg 5%
Magnesium 29mg 9mg 5%
Zinc 0.64mg 0.17mg 4%
Phosphorus 52mg 26mg 4%
Manganese 0.142mg 0.054mg 4%
Vitamin B3 1.738mg 1.125mg 4%
Iron 0.55mg 0.28mg 3%
Vitamin B1 0.067mg 0.034mg 3%
Protein 2g 1.06g 2%
Fructose 0.12g 1.37g 2%
Carbs 8.53g 10.55g 1%
Calcium 12mg 6mg 1%
Vitamin A 7µg 17µg 1%
Selenium 0.4µg 0µg 1%
Choline 14.2mg 6.2mg 1%
Protein per 100 calories 1.3g 2.4g N/A
Calories per 10 g protein 800kcal 415kcal N/A
Weight per 100 calories 63g 227g N/A
Unsaturated / Saturated Fat ratio 5.5 8 N/A
Net carbs 1.83g 8.85g N/A
Sugar 0.66g 7.89g N/A
Starch 0.11g 0.07g 0%
Sodium 7mg 0mg 0%
Tryptophan 0.025mg 0.005mg 0%
Threonine 0.073mg 0.009mg 0%
Isoleucine 0.084mg 0.009mg 0%
Leucine 0.143mg 0.014mg 0%
Lysine 0.132mg 0.016mg 0%
Methionine 0.038mg 0.006mg 0%
Phenylalanine 0.097mg 0.021mg 0%
Valine 0.107mg 0.013mg 0%
Histidine 0.049mg 0.008mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +88.7%
Contains more FatsFats +4481.3%
Contains more OtherOther +229.2%
Contains more CarbsCarbs +23.7%
Contains more WaterWater +19.6%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 StarchStarch +57.1%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +8016.7%
Contains more GlucoseGlucose +324.3%
Contains more FructoseFructose +1041.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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.