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Kiwifruit vs Nectarine - In-Depth Nutrition Comparison

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How are Kiwifruit and Nectarine different?

  • Kiwifruit has more Vitamin C, Vitamin K, and Fiber than Nectarine.
  • Daily need coverage for Vitamin C from Kiwifruit is 97% higher.
  • Kiwifruit contains 18 times more Vitamin K than Nectarine. While Kiwifruit contains 40.3µg of Vitamin K, Nectarine contains only 2.2µg.

Kiwifruit, green, raw and Nectarines, raw are the varieties used in this article.

Infographic

Kiwifruit 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 +466.7%
Contains more Iron +10.7%
Contains more Magnesium +88.9%
Contains more Phosphorus +30.8%
Contains more Potassium +55.2%
Contains more Copper +51.2%
Contains less Sodium -100%
Contains more Zinc +21.4%
Equal in Iron - 0.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +466.7%
Contains more Iron +10.7%
Contains more Magnesium +88.9%
Contains more Phosphorus +30.8%
Contains more Potassium +55.2%
Contains more Copper +51.2%
Contains less Sodium -100%
Contains more Zinc +21.4%
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
:
Contains more Vitamin E +89.6%
Contains more Vitamin C +1616.7%
Contains more Vitamin B6 +152%
Contains more Folate +400%
Contains more Vitamin K +1731.8%
Contains more Vitamin A +281.6%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +229.9%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 E +89.6%
Contains more Vitamin C +1616.7%
Contains more Vitamin B6 +152%
Contains more Folate +400%
Contains more Vitamin K +1731.8%
Contains more Vitamin A +281.6%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B3 +229.9%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Nectarine Opinion
Net carbs 11.66g 8.85g Kiwifruit
Protein 1.14g 1.06g Kiwifruit
Fats 0.52g 0.32g Kiwifruit
Carbs 14.66g 10.55g Kiwifruit
Calories 61kcal 44kcal Kiwifruit
Starch 0g 0.07g Nectarine
Fructose 4.35g 1.37g Kiwifruit
Sugar 8.99g 7.89g Nectarine
Fiber 3g 1.7g Kiwifruit
Calcium 34mg 6mg Kiwifruit
Iron 0.31mg 0.28mg Kiwifruit
Magnesium 17mg 9mg Kiwifruit
Phosphorus 34mg 26mg Kiwifruit
Potassium 312mg 201mg Kiwifruit
Sodium 3mg 0mg Nectarine
Zinc 0.14mg 0.17mg Nectarine
Copper 0.13mg 0.086mg Kiwifruit
Vitamin A 87IU 332IU Nectarine
Vitamin E 1.46mg 0.77mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 5.4mg Kiwifruit
Vitamin B1 0.027mg 0.034mg Nectarine
Vitamin B2 0.025mg 0.027mg Nectarine
Vitamin B3 0.341mg 1.125mg Nectarine
Vitamin B5 0.183mg 0.185mg Nectarine
Vitamin B6 0.063mg 0.025mg Kiwifruit
Folate 25µg 5µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 2.2µg Kiwifruit
Tryptophan 0.015mg 0.005mg Kiwifruit
Threonine 0.047mg 0.009mg Kiwifruit
Isoleucine 0.051mg 0.009mg Kiwifruit
Leucine 0.066mg 0.014mg Kiwifruit
Lysine 0.061mg 0.016mg Kiwifruit
Methionine 0.024mg 0.006mg Kiwifruit
Phenylalanine 0.044mg 0.021mg Kiwifruit
Valine 0.057mg 0.013mg Kiwifruit
Histidine 0.027mg 0.008mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.025g Nectarine
Monounsaturated Fat 0.047g 0.088g Nectarine
Polyunsaturated fat 0.287g 0.113g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42
Kiwifruit
10
Nectarine
Mineral Summary Score
15
Kiwifruit
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%
Kiwifruit
6%
Nectarine
Carbohydrates
15%
Kiwifruit
11%
Nectarine
Fats
2%
Kiwifruit
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.