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  6. Nectarine vs. Chocolate

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 for copper, 105% more than nectarine.
  • The amount of saturated fat in nectarine is lower.
  • Chocolate has a lower glycemic index. The glycemic index of chocolate is 23, while the glycemic index of nectarine is 43.

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

Infographic

Nectarine vs Chocolate 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.
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +750%
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 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

All nutrients comparison - raw data values

Nutrient Nectarine Chocolate DV% diff.
Copper 0.086mg 1.028mg 105%
Iron 0.28mg 8.02mg 97%
Saturated fat 0.025g 18.519g 84%
Manganese 0.054mg 1.419mg 59%
Fats 0.32g 31.28g 48%
Magnesium 9mg 146mg 33%
Phosphorus 26mg 206mg 26%
Calories 44kcal 546kcal 25%
Monounsaturated fat 0.088g 9.54g 24%
Fiber 1.7g 7g 21%
Carbs 10.55g 61.17g 17%
Zinc 0.17mg 2.01mg 17%
Potassium 201mg 559mg 11%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Protein 1.06g 4.88g 8%
Polyunsaturated fat 0.113g 1.092g 7%
Vitamin C 5.4mg 6%
Calcium 6mg 56mg 5%
Selenium 0µg 3µg 5%
Vitamin K 2.2µg 8.1µg 5%
Cholesterol 0mg 8mg 3%
Vitamin B3 1.125mg 0.725mg 3%
Vitamin A 17µg 2µg 2%
Vitamin E 0.77mg 0.54mg 2%
Vitamin B2 0.027mg 0.05mg 2%
Vitamin B5 0.185mg 0.297mg 2%
Fructose 1.37g 0g 2%
Sodium 0mg 24mg 1%
Vitamin B1 0.034mg 0.025mg 1%
Vitamin B6 0.025mg 0.042mg 1%
Folate 5µg 1%
Choline 6.2mg 1%
Protein per 100 calories 2.4g 0.89g N/A
Calories per 10 g protein 415kcal 1119kcal N/A
Weight per 100 calories 227g 18g N/A
Unsaturated / Saturated Fat ratio 8 0.57 N/A
Net carbs 8.85g 54.17g N/A
Sugar 7.89g 47.9g N/A
Starch 0.07g 0%
Trans fat 0g 0.112g N/A
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

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

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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.