Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Nectarine vs Raspberry - In-Depth Nutrition Comparison

Compare

Summary of differences between Nectarine and Raspberry

  • The amount of Manganese, Vitamin C, Fiber, and Iron in Raspberry is higher than in Nectarine.
  • Raspberry covers your daily need of Manganese 27% more than Nectarine.
  • Nectarine contains 2 times more Sugar than Raspberry. While Nectarine contains 7.89g of Sugar, Raspberry contains only 4.42g.

These are the specific foods used in this comparison Nectarines, raw and Raspberries, raw.

Infographic

Nectarine vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +33.1%
Contains less Sodium -100%
Contains more Iron +146.4%
Contains more Calcium +316.7%
Contains more Magnesium +144.4%
Contains more Zinc +147.1%
Contains more Phosphorus +11.5%
Equal in Copper - 0.09
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Potassium +33.1%
Contains less Sodium -100%
Contains more Iron +146.4%
Contains more Calcium +316.7%
Contains more Magnesium +144.4%
Contains more Zinc +147.1%
Contains more Phosphorus +11.5%
Equal in Copper - 0.09

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
:
Contains more Vitamin A +906.1%
Contains more Vitamin B3 +88.1%
Contains more Vitamin C +385.2%
Contains more Vitamin E +13%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +120%
Contains more Vitamin K +254.5%
Contains more Folate +320%
Equal in Vitamin B1 - 0.032
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin A +906.1%
Contains more Vitamin B3 +88.1%
Contains more Vitamin C +385.2%
Contains more Vitamin E +13%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +120%
Contains more Vitamin K +254.5%
Contains more Folate +320%
Equal in Vitamin B1 - 0.032

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 Raspberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nectarine Raspberry Opinion
Calories 44kcal 52kcal Raspberry
Protein 1.06g 1.2g Raspberry
Fats 0.32g 0.65g Raspberry
Vitamin C 5.4mg 26.2mg Raspberry
Net carbs 8.85g 5.44g Nectarine
Carbs 10.55g 11.94g Raspberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.28mg 0.69mg Raspberry
Calcium 6mg 25mg Raspberry
Potassium 201mg 151mg Nectarine
Magnesium 9mg 22mg Raspberry
Sugar 7.89g 4.42g Raspberry
Fiber 1.7g 6.5g Raspberry
Copper 0.086mg 0.09mg Raspberry
Zinc 0.17mg 0.42mg Raspberry
Starch 0.07g 0g Nectarine
Phosphorus 26mg 29mg Raspberry
Sodium 0mg 1mg Nectarine
Vitamin A 332IU 33IU Nectarine
Vitamin E 0.77mg 0.87mg Raspberry
Vitamin D 0µg 0µg
Vitamin B1 0.034mg 0.032mg Nectarine
Vitamin B2 0.027mg 0.038mg Raspberry
Vitamin B3 1.125mg 0.598mg Nectarine
Vitamin B5 0.185mg 0.329mg Raspberry
Vitamin B6 0.025mg 0.055mg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 7.8µg Raspberry
Folate 5µg 21µg Raspberry
Trans Fat 0g 0g
Saturated Fat 0.025g 0.019g Raspberry
Monounsaturated Fat 0.088g 0.064g Nectarine
Polyunsaturated fat 0.113g 0.375g Raspberry
Tryptophan 0.005mg mg Nectarine
Threonine 0.009mg mg Nectarine
Isoleucine 0.009mg mg Nectarine
Leucine 0.014mg mg Nectarine
Lysine 0.016mg mg Nectarine
Methionine 0.006mg mg Nectarine
Phenylalanine 0.021mg mg Nectarine
Valine 0.013mg mg Nectarine
Histidine 0.008mg mg Nectarine
Fructose 1.37g 2.35g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
17
Raspberry
Mineral Summary Score
10
Nectarine
15
Raspberry

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
7%
Raspberry
Carbohydrates
11%
Nectarine
12%
Raspberry
Fats
1%
Nectarine
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.