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Nectarine vs. Olive — In-Depth Nutrition Comparison

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The main differences between nectarine and olive

  • Nectarine has more vitamin B3 and potassium; however, olive has more iron, copper, calcium, fiber, and vitamin E.
  • Daily need coverage for iron for olive is 38% higher.
  • Olive has 30 times less vitamin B3 than nectarine. Nectarine has 1.125mg of vitamin B3, while olive has 0.037mg.
  • Nectarine is lower in saturated fat.

Food types used in this article are Nectarines, raw and Olives, ripe, canned (small-extra large).

Infographic

Nectarine vs Olive 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%
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +2412.5%
Contains more PhosphorusPhosphorus +766.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +170%
Contains more CalciumCalcium +1366.7%
Contains more IronIron +1078.6%
Contains more CopperCopper +191.9%
Contains more ZincZinc +29.4%
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% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Olive
3
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% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +1033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2940.5%
Contains more Vitamin B5Vitamin B5 +1133.3%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +17.6%
Contains more Vitamin EVitamin E +114.3%
Contains more CholineCholine +66.1%
~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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +26.2%
Contains more CarbsCarbs +68.5%
Contains more FatsFats +3237.5%
Contains more OtherOther +364.6%
~equal in Water ~79.99g

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +8863.6%
Contains more Poly. FatPolyunsaturated fat +706.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Olive DV% diff.
Iron 0.28mg 3.3mg 38%
Sodium 0mg 735mg 32%
Monounsaturated fat 0.088g 7.888g 20%
Copper 0.086mg 0.251mg 18%
Fats 0.32g 10.68g 16%
Calcium 6mg 88mg 8%
Vitamin B3 1.125mg 0.037mg 7%
Saturated fat 0.025g 1.415g 6%
Potassium 201mg 8mg 6%
Fiber 1.7g 3.2g 6%
Vitamin E 0.77mg 1.65mg 6%
Vitamin C 5.4mg 0.9mg 5%
Polyunsaturated fat 0.113g 0.911g 5%
Calories 44kcal 115kcal 4%
Vitamin B5 0.185mg 0.015mg 3%
Vitamin B1 0.034mg 0.003mg 3%
Phosphorus 26mg 3mg 3%
Selenium 0µg 0.9µg 2%
Vitamin B2 0.027mg 0mg 2%
Fructose 1.37g 2%
Manganese 0.054mg 0.02mg 1%
Vitamin K 2.2µg 1.4µg 1%
Carbs 10.55g 6.26g 1%
Choline 6.2mg 10.3mg 1%
Folate 5µg 0µg 1%
Magnesium 9mg 4mg 1%
Vitamin B6 0.025mg 0.009mg 1%
Protein 1.06g 0.84g 0%
Net carbs 8.85g 3.06g N/A
Sugar 7.89g 0g N/A
Zinc 0.17mg 0.22mg 0%
Starch 0.07g 0%
Vitamin A 17µg 20µg 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0.026mg 0%
Isoleucine 0.009mg 0.031mg 0%
Leucine 0.014mg 0.05mg 0%
Lysine 0.016mg 0.032mg 0%
Methionine 0.006mg 0.012mg 0%
Phenylalanine 0.021mg 0.029mg 0%
Valine 0.013mg 0.038mg 0%
Histidine 0.008mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Olive
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
4%
Olive
Minerals Daily Need Coverage Score
9%
Nectarine
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 735mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 43)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $3)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.