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Nectarine vs. Coconut oil — In-Depth Nutrition Comparison

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How are nectarine and coconut oil different?

  • Nectarine is higher than coconut oil in copper, vitamin B3, fiber, vitamin A, vitamin C, and potassium.
  • Coconut oil covers your daily need for saturated fat, 412% more than nectarine.
  • Nectarine is lower in saturated fat.
  • Nectarine has a higher glycemic index (43) than coconut oil (0).

Nectarines, raw and Oil, coconut types were used in this article.

Infographic

Nectarine vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +460%
Contains more CopperCopper +∞%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Sodium ~0mg
~equal in Selenium ~0µg

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% 5.7% 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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +266.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +1966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +291866.7%
Contains more FatsFats +30856.3%
Contains more OtherOther +89.6%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +7095.5%
Contains more Poly. FatPolyunsaturated fat +1406.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Coconut oil DV% diff.
Saturated fat 0.025g 82.475g 375%
Fats 0.32g 99.06g 152%
Calories 44kcal 892kcal 42%
Monounsaturated fat 0.088g 6.332g 16%
Polyunsaturated fat 0.113g 1.702g 11%
Copper 0.086mg 0mg 10%
Fiber 1.7g 0g 7%
Vitamin B3 1.125mg 0mg 7%
Potassium 201mg 0mg 6%
Vitamin C 5.4mg 0mg 6%
Carbs 10.55g 0g 4%
Phosphorus 26mg 0mg 4%
Vitamin E 0.77mg 0.11mg 4%
Vitamin B5 0.185mg 0mg 4%
Iron 0.28mg 0.05mg 3%
Vitamin B1 0.034mg 0mg 3%
Fructose 1.37g 2%
Magnesium 9mg 0mg 2%
Vitamin A 17µg 0µg 2%
Manganese 0.054mg 0mg 2%
Vitamin B2 0.027mg 0mg 2%
Protein 1.06g 0g 2%
Vitamin B6 0.025mg 0mg 2%
Choline 6.2mg 0.3mg 1%
Folate 5µg 0µg 1%
Vitamin K 2.2µg 0.6µg 1%
Zinc 0.17mg 0.02mg 1%
Calcium 6mg 1mg 1%
Net carbs 8.85g 0g N/A
Sugar 7.89g 0g N/A
Starch 0.07g 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.005mg 0mg 0%
Threonine 0.009mg 0mg 0%
Isoleucine 0.009mg 0mg 0%
Leucine 0.014mg 0mg 0%
Lysine 0.016mg 0mg 0%
Methionine 0.006mg 0mg 0%
Phenylalanine 0.021mg 0mg 0%
Valine 0.013mg 0mg 0%
Histidine 0.008mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Coconut oil
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
8%
Nectarine
0%
Coconut oil
Minerals Daily Need Coverage Score
9%
Nectarine
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 82.45g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.7)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 7.89g)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.