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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" charts 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%
Contains more Manganese +1229.6%
Contains more Selenium +∞%
Equal in Iron - 0.29
Equal in Potassium - 191
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
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%
Contains more Manganese +1229.6%
Contains more Selenium +∞%
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" charts 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 Choline +10.7%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +340%
Contains more Vitamin K +563.6%
Equal in Choline - 5.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 4% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 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 Choline +10.7%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +340%
Contains more Vitamin K +563.6%
Equal in Choline - 5.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.3%
Contains more Carbs +62.6%
Contains more Other +18.8%
Equal in Fats - 0.35
Equal in Water - 81.3
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +68.3%
Contains more Carbs +62.6%
Contains more Other +18.8%
Equal in Fats - 0.35
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.1%
Contains more Monounsaturated Fat +528.6%
Contains more Polyunsaturated fat +10.8%
Equal in Polyunsaturated fat - 0.102
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -78.1%
Contains more Monounsaturated Fat +528.6%
Contains more Polyunsaturated fat +10.8%
Equal in Polyunsaturated fat - 0.102

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Nectarine
Fructose 1.37g 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
Manganese 0.054mg 0.718mg Grape
Selenium 0µg 0.1µg Grape
Vitamin A 332IU 100IU Nectarine
Vitamin A RAE 17µg 5µg Nectarine
Vitamin E 0.77mg 0.19mg Nectarine
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
Choline 6.2mg 5.6mg Nectarine
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
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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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
10%
Grape
Minerals Daily Need Coverage Score
9%
Nectarine
15%
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

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. 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.