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Dried fruit vs Nectarine - In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Nectarine

  • The amount of Iron, Copper, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Vitamin B6, Manganese, and Vitamin B5 in Dried fruit is higher than in Nectarine.
  • Dried fruit covers your daily need of Iron 30% more than Nectarine.
  • Dried fruit contains 11 times more Vitamin A RAE than Nectarine. While Dried fruit contains 180µg of Vitamin A RAE, Nectarine contains only 17µg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Nectarines, raw.

Infographic

Dried fruit 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 Calcium +816.7%
Contains more Iron +850%
Contains more Magnesium +255.6%
Contains more Phosphorus +173.1%
Contains more Potassium +478.1%
Contains more Zinc +129.4%
Contains more Copper +298.8%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +816.7%
Contains more Iron +850%
Contains more Magnesium +255.6%
Contains more Phosphorus +173.1%
Contains more Potassium +478.1%
Contains more Zinc +129.4%
Contains more Copper +298.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +985.5%
Contains more Vitamin E +462.3%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +130.1%
Contains more Vitamin B5 +178.9%
Contains more Vitamin B6 +472%
Contains more Folate +100%
Contains more Vitamin K +40.9%
Contains more Vitamin C +440%
Contains more Vitamin B1 +126.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +985.5%
Contains more Vitamin E +462.3%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +130.1%
Contains more Vitamin B5 +178.9%
Contains more Vitamin B6 +472%
Contains more Folate +100%
Contains more Vitamin K +40.9%
Contains more Vitamin C +440%
Contains more Vitamin B1 +126.7%

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.
Dried fruit Nectarine
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Dried fruit Nectarine Opinion
Net carbs 55.34g 8.85g Dried fruit
Protein 3.39g 1.06g Dried fruit
Fats 0.51g 0.32g Dried fruit
Carbs 62.64g 10.55g Dried fruit
Calories 241kcal 44kcal Dried fruit
Starch 0.35g 0.07g Dried fruit
Fructose 12.47g 1.37g Dried fruit
Sugar 53.44g 7.89g Nectarine
Fiber 7.3g 1.7g Dried fruit
Calcium 55mg 6mg Dried fruit
Iron 2.66mg 0.28mg Dried fruit
Magnesium 32mg 9mg Dried fruit
Phosphorus 71mg 26mg Dried fruit
Potassium 1162mg 201mg Dried fruit
Sodium 10mg 0mg Nectarine
Zinc 0.39mg 0.17mg Dried fruit
Copper 0.343mg 0.086mg Dried fruit
Vitamin A 3604IU 332IU Dried fruit
Vitamin E 4.33mg 0.77mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 5.4mg Nectarine
Vitamin B1 0.015mg 0.034mg Nectarine
Vitamin B2 0.074mg 0.027mg Dried fruit
Vitamin B3 2.589mg 1.125mg Dried fruit
Vitamin B5 0.516mg 0.185mg Dried fruit
Vitamin B6 0.143mg 0.025mg Dried fruit
Folate 10µg 5µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 2.2µg Dried fruit
Tryptophan 0.016mg 0.005mg Dried fruit
Threonine 0.073mg 0.009mg Dried fruit
Isoleucine 0.063mg 0.009mg Dried fruit
Leucine 0.105mg 0.014mg Dried fruit
Lysine 0.083mg 0.016mg Dried fruit
Methionine 0.015mg 0.006mg Dried fruit
Phenylalanine 0.062mg 0.021mg Dried fruit
Valine 0.078mg 0.013mg Dried fruit
Histidine 0.047mg 0.008mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.025g Dried fruit
Monounsaturated Fat 0.074g 0.088g Nectarine
Polyunsaturated fat 0.074g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38
Dried fruit
10
Nectarine
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
6%
Nectarine
Carbohydrates
63%
Dried fruit
11%
Nectarine
Fats
2%
Dried fruit
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 45.55g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 10mg)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.