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Nectarine vs Grape - In-Depth Nutrition Comparison

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Important differences between Nectarine and Grape

  • Nectarine has more Vitamin B3, and Copper, however Grape is richer in Manganese, Vitamin K, and Vitamin B6.
  • Grape's daily need coverage for Manganese is 29% more.
  • Nectarine contains 4 times more Vitamin E than Grape. Nectarine contains 0.77mg of Vitamin E , while Grape contains 0.19mg.
  • Nectarine contains less Sugar.

The food varieties used in the comparison are Nectarines, raw and Grapes, american type (slip skin), raw.

Infographic

Nectarine vs Grape 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 Magnesium +80%
Contains more Phosphorus +160%
Contains less Sodium -100%
Contains more Zinc +325%
Contains more Copper +115%
Contains more Calcium +133.3%
Equal in Iron - 0.29
Equal in Potassium - 191
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Magnesium +80%
Contains more Phosphorus +160%
Contains less Sodium -100%
Contains more Zinc +325%
Contains more Copper +115%
Contains more Calcium +133.3%
Equal in Iron - 0.29
Equal in Potassium - 191

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
:
4
Grape
Contains more Vitamin A +232%
Contains more Vitamin E +305.3%
Contains more Vitamin C +35%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +670.8%
Contains more Folate +25%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +340%
Contains more Vitamin K +563.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +232%
Contains more Vitamin E +305.3%
Contains more Vitamin C +35%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +670.8%
Contains more Folate +25%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +340%
Contains more Vitamin K +563.6%

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

All nutrients comparison - raw data values

Nutrient Nectarine Grape Opinion
Net carbs 8.85g 16.25g Grape
Protein 1.06g 0.63g Nectarine
Fats 0.32g 0.35g Grape
Carbs 10.55g 17.15g Grape
Calories 44kcal 67kcal Grape
Starch 0.07g g Nectarine
Fructose 1.37g g Nectarine
Sugar 7.89g 16.25g Nectarine
Fiber 1.7g 0.9g Nectarine
Calcium 6mg 14mg Grape
Iron 0.28mg 0.29mg Grape
Magnesium 9mg 5mg Nectarine
Phosphorus 26mg 10mg Nectarine
Potassium 201mg 191mg Nectarine
Sodium 0mg 2mg Nectarine
Zinc 0.17mg 0.04mg Nectarine
Copper 0.086mg 0.04mg Nectarine
Vitamin A 332IU 100IU Nectarine
Vitamin E 0.77mg 0.19mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 4mg Nectarine
Vitamin B1 0.034mg 0.092mg Grape
Vitamin B2 0.027mg 0.057mg Grape
Vitamin B3 1.125mg 0.3mg Nectarine
Vitamin B5 0.185mg 0.024mg Nectarine
Vitamin B6 0.025mg 0.11mg Grape
Folate 5µg 4µg Nectarine
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 14.6µg Grape
Tryptophan 0.005mg 0.003mg Nectarine
Threonine 0.009mg 0.017mg Grape
Isoleucine 0.009mg 0.005mg Nectarine
Leucine 0.014mg 0.013mg Nectarine
Lysine 0.016mg 0.014mg Nectarine
Methionine 0.006mg 0.021mg Grape
Phenylalanine 0.021mg 0.013mg Nectarine
Valine 0.013mg 0.017mg Grape
Histidine 0.008mg 0.023mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.114g Nectarine
Monounsaturated Fat 0.088g 0.014g Nectarine
Polyunsaturated fat 0.113g 0.102g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Grape
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
10
Nectarine
11
Grape
Mineral Summary Score
10
Nectarine
7
Grape

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
6%
Nectarine
4%
Grape
Carbohydrates
11%
Nectarine
17%
Grape
Fats
1%
Nectarine
2%
Grape

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 8.36g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 6)
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 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.
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.