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  6. Nectarine vs. Cranberry sauce

Nectarine vs. Cranberry sauce — In-Depth Nutrition Comparison

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Important differences between nectarine and cranberry sauce

  • Nectarine has more copper, vitamin B3, and potassium than cranberry sauce.
  • Nectarine contains 11 times more Vitamin B3 than cranberry sauce. Nectarine contains 1.125mg of Vitamin B3, while cranberry sauce contains 0.1mg.
  • Nectarine contains less sugar.

The food varieties used in the comparison are Nectarines, raw and Cranberry sauce, canned, sweetened.

Infographic

Nectarine vs Cranberry sauce 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 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +617.9%
Contains more CopperCopper +230.8%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -100%
Contains more IronIron +46.4%
Contains more ManganeseManganese +35.2%
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 3.3% 2% 19% 0% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75% 2.1%
Contains more Vitamin CVitamin C +440%
Contains more Vitamin AVitamin A +906.1%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +1025%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +400%
Contains more CholineCholine +63.2%
Contains more Vitamin EVitamin E +20.8%
~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
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 g
Contains more ProteinProtein +17.8%
Contains more FatsFats +113.3%
Contains more WaterWater +49.9%
Contains more OtherOther +380%
Contains more CarbsCarbs +282.9%

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
16% 16% 69%
Saturated Fat: Sat. Fat 0.007 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated Fat +1157.1%
Contains more Poly. FatPolyunsaturated fat +264.5%
Contains less Sat. FatSaturated Fat -72%

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
55% 31% 14%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 17.45 g
Fructose: 9.75 g
Lactose: 0 g
Maltose: 4.45 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4770%
Contains more GlucoseGlucose +1011.5%
Contains more FructoseFructose +611.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Cranberry sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nectarine Cranberry sauce Opinion
Calories 44kcal 159kcal Cranberry sauce
Protein 1.06g 0.9g Nectarine
Fats 0.32g 0.15g Nectarine
Vitamin C 5.4mg 1mg Nectarine
Net carbs 8.85g 39.3g Cranberry sauce
Carbs 10.55g 40.4g Cranberry sauce
Magnesium 9mg 2mg Nectarine
Calcium 6mg 3mg Nectarine
Potassium 201mg 28mg Nectarine
Iron 0.28mg 0.41mg Cranberry sauce
Sugar 7.89g 31.75g Nectarine
Fiber 1.7g 1.1g Nectarine
Copper 0.086mg 0.026mg Nectarine
Zinc 0.17mg 0.03mg Nectarine
Starch 0.07g Nectarine
Phosphorus 26mg 4mg Nectarine
Sodium 0mg 5mg Nectarine
Vitamin A 332IU 33IU Nectarine
Vitamin A 17µg 2µg Nectarine
Vitamin E 0.77mg 0.93mg Cranberry sauce
Manganese 0.054mg 0.073mg Cranberry sauce
Selenium 0µg 0.4µg Cranberry sauce
Vitamin B1 0.034mg 0.015mg Nectarine
Vitamin B2 0.027mg 0.021mg Nectarine
Vitamin B3 1.125mg 0.1mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.025mg 0.014mg Nectarine
Vitamin K 2.2µg 1.4µg Nectarine
Folate 5µg 1µg Nectarine
Choline 6.2mg 3.8mg Nectarine
Saturated Fat 0.025g 0.007g Cranberry sauce
Monounsaturated Fat 0.088g 0.007g Nectarine
Polyunsaturated fat 0.113g 0.031g Nectarine
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 9.75g Cranberry sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Cranberry sauce
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
3%
Cranberry sauce
Minerals Daily Need Coverage Score
9%
Nectarine
4%
Cranberry sauce

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 23.86g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cranberry sauce
Cranberry sauce is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Cranberry sauce
Cranberry sauce is lower in glycemic index (difference - 43)
Which food is cheaper?
Cranberry sauce
Cranberry sauce is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/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.