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Grapefruit vs. Nectarine — In-Depth Nutrition Comparison

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Summary of differences between Grapefruit and Nectarine

  • Grapefruit has more Vitamin C, while Nectarine has more Copper, and Vitamin B3.
  • Grapefruit covers your daily need of Vitamin C 29% more than Nectarine.

These are the specific foods used in this comparison Grapefruit, raw, pink and red, all areas and Nectarines, raw.

Infographic

Grapefruit 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.
Grapefruit
Grapefruit
2
:
6
Nectarine
Nectarine
Contains more Calcium +266.7%
Contains more Selenium +∞%
Contains more Iron +250%
Contains more Phosphorus +44.4%
Contains more Potassium +48.9%
Contains more Zinc +142.9%
Contains more Copper +168.8%
Contains more Manganese +145.5%
Equal in Magnesium - 9
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +266.7%
Contains more Selenium +∞%
Contains more Iron +250%
Contains more Phosphorus +44.4%
Contains more Potassium +48.9%
Contains more Zinc +142.9%
Contains more Copper +168.8%
Contains more Manganese +145.5%
Equal in Magnesium - 9

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.
Grapefruit
Grapefruit
7
:
3
Nectarine
Nectarine
Contains more Vitamin A +246.4%
Contains more Vitamin C +477.8%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +112%
Contains more Folate +160%
Contains more Vitamin E +492.3%
Contains more Vitamin B3 +451.5%
Contains more Vitamin K +∞%
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Nectarine
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 +246.4%
Contains more Vitamin C +477.8%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +112%
Contains more Folate +160%
Contains more Vitamin E +492.3%
Contains more Vitamin B3 +451.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grapefruit
Grapefruit
2
:
3
Nectarine
Nectarine
Contains more Protein +37.7%
Contains more Fats +128.6%
Contains more Other +29.7%
Equal in Carbs - 10.55
Equal in Water - 87.59
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Nectarine
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 +37.7%
Contains more Fats +128.6%
Contains more Other +29.7%
Equal in Carbs - 10.55
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grapefruit
Grapefruit
1
:
2
Nectarine
Nectarine
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +340%
Contains more Polyunsaturated fat +213.9%
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -16%
Contains more Monounsaturated Fat +340%
Contains more Polyunsaturated fat +213.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Grapefruit
Grapefruit
2
:
2
Nectarine
Nectarine
Contains more Fructose +29.2%
Contains more Starch +∞%
Contains more Sucrose +38.7%
Equal in Glucose - 1.57
Grapefruit
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Nectarine
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 Fructose +29.2%
Contains more Starch +∞%
Contains more Sucrose +38.7%
Equal in Glucose - 1.57

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grapefruit Nectarine Opinion
Net carbs 9.06g 8.85g Grapefruit
Protein 0.77g 1.06g Nectarine
Fats 0.14g 0.32g Nectarine
Carbs 10.66g 10.55g Grapefruit
Calories 42kcal 44kcal Nectarine
Starch 0g 0.07g Nectarine
Fructose 1.77g 1.37g Grapefruit
Sugar 6.89g 7.89g Grapefruit
Fiber 1.6g 1.7g Nectarine
Calcium 22mg 6mg Grapefruit
Iron 0.08mg 0.28mg Nectarine
Magnesium 9mg 9mg
Phosphorus 18mg 26mg Nectarine
Potassium 135mg 201mg Nectarine
Zinc 0.07mg 0.17mg Nectarine
Copper 0.032mg 0.086mg Nectarine
Manganese 0.022mg 0.054mg Nectarine
Selenium 0.1µg 0µg Grapefruit
Vitamin A 1150IU 332IU Grapefruit
Vitamin A RAE 58µg 17µg Grapefruit
Vitamin E 0.13mg 0.77mg Nectarine
Vitamin C 31.2mg 5.4mg Grapefruit
Vitamin B1 0.043mg 0.034mg Grapefruit
Vitamin B2 0.031mg 0.027mg Grapefruit
Vitamin B3 0.204mg 1.125mg Nectarine
Vitamin B5 0.262mg 0.185mg Grapefruit
Vitamin B6 0.053mg 0.025mg Grapefruit
Folate 13µg 5µg Grapefruit
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.008mg 0.005mg Grapefruit
Threonine 0.013mg 0.009mg Grapefruit
Isoleucine 0.008mg 0.009mg Nectarine
Leucine 0.015mg 0.014mg Grapefruit
Lysine 0.019mg 0.016mg Grapefruit
Methionine 0.007mg 0.006mg Grapefruit
Phenylalanine 0.013mg 0.021mg Nectarine
Valine 0.015mg 0.013mg Grapefruit
Histidine 0.008mg 0.008mg
Saturated Fat 0.021g 0.025g Grapefruit
Monounsaturated Fat 0.02g 0.088g Nectarine
Polyunsaturated fat 0.036g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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
20%
Grapefruit
10%
Nectarine
Minerals Daily Need Coverage Score
5%
Grapefruit
9%
Nectarine

Comparison summary

Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 18)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.2)
Which food is richer in vitamins?
Grapefruit
Grapefruit is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.