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Banana vs Nectarine - In-Depth Nutrition Comparison

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Differences between Banana and Nectarine

  • Banana is higher than Nectarine in Vitamin B6, and Manganese.
  • Banana's daily need coverage for Vitamin B6 is 26% higher.
  • Banana has 5 times more Manganese than Nectarine. While Banana has 0.27mg of Manganese, Nectarine has only 0.054mg.
  • Nectarine has less Sugar.

The food types used in this comparison are Bananas, raw and Nectarines, raw.

Infographic

Banana 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +200%
Contains more Potassium +78.1%
Contains more Calcium +20%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Zinc +13.3%
Contains more Copper +10.3%
Equal in Iron - 0.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Magnesium +200%
Contains more Potassium +78.1%
Contains more Calcium +20%
Contains more Phosphorus +18.2%
Contains less Sodium -100%
Contains more Zinc +13.3%
Contains more Copper +10.3%
Equal in Iron - 0.28

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
Banana
5
:
Contains more Vitamin C +61.1%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +1368%
Contains more Folate +300%
Contains more Vitamin A +418.8%
Contains more Vitamin E +670%
Contains more Vitamin B3 +69.2%
Contains more Vitamin K +340%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
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 +61.1%
Contains more Vitamin B2 +170.4%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +1368%
Contains more Folate +300%
Contains more Vitamin A +418.8%
Contains more Vitamin E +670%
Contains more Vitamin B3 +69.2%
Contains more Vitamin K +340%
Equal in Vitamin B1 - 0.034

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.
Banana Nectarine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Nectarine Opinion
Net carbs 20.24g 8.85g Banana
Protein 1.09g 1.06g Banana
Fats 0.33g 0.32g Banana
Carbs 22.84g 10.55g Banana
Calories 89kcal 44kcal Banana
Starch 5.38g 0.07g Banana
Fructose 4.85g 1.37g Banana
Sugar 12.23g 7.89g Nectarine
Fiber 2.6g 1.7g Banana
Calcium 5mg 6mg Nectarine
Iron 0.26mg 0.28mg Nectarine
Magnesium 27mg 9mg Banana
Phosphorus 22mg 26mg Nectarine
Potassium 358mg 201mg Banana
Sodium 1mg 0mg Nectarine
Zinc 0.15mg 0.17mg Nectarine
Copper 0.078mg 0.086mg Nectarine
Vitamin A 64IU 332IU Nectarine
Vitamin E 0.1mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8.7mg 5.4mg Banana
Vitamin B1 0.031mg 0.034mg Nectarine
Vitamin B2 0.073mg 0.027mg Banana
Vitamin B3 0.665mg 1.125mg Nectarine
Vitamin B5 0.334mg 0.185mg Banana
Vitamin B6 0.367mg 0.025mg Banana
Folate 20µg 5µg Banana
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 2.2µg Nectarine
Tryptophan 0.009mg 0.005mg Banana
Threonine 0.028mg 0.009mg Banana
Isoleucine 0.028mg 0.009mg Banana
Leucine 0.068mg 0.014mg Banana
Lysine 0.05mg 0.016mg Banana
Methionine 0.008mg 0.006mg Banana
Phenylalanine 0.049mg 0.021mg Banana
Valine 0.047mg 0.013mg Banana
Histidine 0.077mg 0.008mg Banana
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.112g 0.025g Nectarine
Monounsaturated Fat 0.032g 0.088g Nectarine
Polyunsaturated fat 0.073g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
16
Banana
10
Nectarine
Mineral Summary Score
13
Banana
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
7%
Banana
6%
Nectarine
Carbohydrates
23%
Banana
11%
Nectarine
Fats
2%
Banana
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 4.34g)
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 - 0.087g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 5)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.3)
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

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.