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Nectarine vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between Nectarine and Chocolate

  • The amount of Copper, Iron, Manganese, Magnesium, Phosphorus, Fiber, Zinc, Potassium, and Vitamin B12 in Chocolate is higher than in Nectarine.
  • Chocolate covers your daily need of Copper 105% more than Nectarine.
  • The amount of Saturated Fat in Nectarine is lower.

These are the specific foods used in this comparison Nectarines, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Nectarine vs Chocolate 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1522.2%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +178.1%
Contains more IronIron +2764.3%
Contains more CopperCopper +1095.3%
Contains more ZincZinc +1082.4%
Contains more PhosphorusPhosphorus +692.3%
Contains more ManganeseManganese +2527.8%
Contains more SeleniumSelenium +∞%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +564%
Contains more Vitamin EVitamin E +42.6%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B5Vitamin B5 +60.5%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +268.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +8929.9%
Contains more ProteinProtein +360.4%
Contains more FatsFats +9675%
Contains more CarbsCarbs +479.8%
Contains more OtherOther +254.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -99.9%
Contains more Mono. FatMonounsaturated Fat +10740.9%
Contains more Poly. FatPolyunsaturated fat +866.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +849.7%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Chocolate Opinion
Calories 44kcal 546kcal Chocolate
Protein 1.06g 4.88g Chocolate
Fats 0.32g 31.28g Chocolate
Vitamin C 5.4mg Nectarine
Net carbs 8.85g 54.17g Chocolate
Carbs 10.55g 61.17g Chocolate
Cholesterol 0mg 8mg Nectarine
Magnesium 9mg 146mg Chocolate
Calcium 6mg 56mg Chocolate
Potassium 201mg 559mg Chocolate
Iron 0.28mg 8.02mg Chocolate
Sugar 7.89g 47.9g Nectarine
Fiber 1.7g 7g Chocolate
Copper 0.086mg 1.028mg Chocolate
Zinc 0.17mg 2.01mg Chocolate
Starch 0.07g Nectarine
Phosphorus 26mg 206mg Chocolate
Sodium 0mg 24mg Nectarine
Vitamin A 332IU 50IU Nectarine
Vitamin A 17µg 2µg Nectarine
Vitamin E 0.77mg 0.54mg Nectarine
Manganese 0.054mg 1.419mg Chocolate
Selenium 0µg 3µg Chocolate
Vitamin B1 0.034mg 0.025mg Nectarine
Vitamin B2 0.027mg 0.05mg Chocolate
Vitamin B3 1.125mg 0.725mg Nectarine
Vitamin B5 0.185mg 0.297mg Chocolate
Vitamin B6 0.025mg 0.042mg Chocolate
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 2.2µg 8.1µg Chocolate
Folate 5µg Nectarine
Trans Fat 0g 0.112g Nectarine
Choline 6.2mg Nectarine
Saturated Fat 0.025g 18.519g Nectarine
Monounsaturated Fat 0.088g 9.54g Chocolate
Polyunsaturated fat 0.113g 1.092g Chocolate
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Fructose 1.37g 0g Nectarine
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Nectarine
9%
Chocolate
Minerals Daily Need Coverage Score
9%
Nectarine
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 40.01g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 18.494g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
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

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.