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Nectarine vs. Raspberry — In-Depth Nutrition Comparison

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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" charts 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 Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +144.4%
Contains more Phosphorus +11.5%
Contains more Zinc +147.1%
Contains more Manganese +1140.7%
Contains more Selenium +∞%
Equal in Copper - 0.09
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 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Potassium +33.1%
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +144.4%
Contains more Phosphorus +11.5%
Contains more Zinc +147.1%
Contains more Manganese +1140.7%
Contains more Selenium +∞%
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" charts 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 E +13%
Contains more Vitamin C +385.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +120%
Contains more Folate +320%
Contains more Choline +98.4%
Contains more Vitamin K +254.5%
Equal in Vitamin B1 - 0.032
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Contains more Vitamin A +906.1%
Contains more Vitamin B3 +88.1%
Contains more Vitamin E +13%
Contains more Vitamin C +385.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +120%
Contains more Folate +320%
Contains more Choline +98.4%
Contains more Vitamin K +254.5%
Equal in Vitamin B1 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.2%
Contains more Fats +103.1%
Contains more Carbs +13.2%
Equal in Water - 85.75
Equal in Other - 0.46
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +13.2%
Contains more Fats +103.1%
Contains more Carbs +13.2%
Equal in Water - 85.75
Equal in Other - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -24%
Contains more Polyunsaturated fat +231.9%
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -24%
Contains more Polyunsaturated fat +231.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +2335%
Contains more Glucose +18.5%
Contains more Fructose +71.5%
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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2335%
Contains more Glucose +18.5%
Contains more Fructose +71.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 8.85g 5.44g Nectarine
Protein 1.06g 1.2g Raspberry
Fats 0.32g 0.65g Raspberry
Carbs 10.55g 11.94g Raspberry
Calories 44kcal 52kcal Raspberry
Starch 0.07g 0g Nectarine
Fructose 1.37g 2.35g Raspberry
Sugar 7.89g 4.42g Raspberry
Fiber 1.7g 6.5g Raspberry
Calcium 6mg 25mg Raspberry
Iron 0.28mg 0.69mg Raspberry
Magnesium 9mg 22mg Raspberry
Phosphorus 26mg 29mg Raspberry
Potassium 201mg 151mg Nectarine
Sodium 0mg 1mg Nectarine
Zinc 0.17mg 0.42mg Raspberry
Copper 0.086mg 0.09mg Raspberry
Manganese 0.054mg 0.67mg Raspberry
Selenium 0µg 0.2µg Raspberry
Vitamin A 332IU 33IU Nectarine
Vitamin A RAE 17µg 2µg Nectarine
Vitamin E 0.77mg 0.87mg Raspberry
Vitamin C 5.4mg 26.2mg Raspberry
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
Folate 5µg 21µg Raspberry
Choline 6.2mg 12.3mg Raspberry
Vitamin K 2.2µg 7.8µg Raspberry
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
Saturated Fat 0.025g 0.019g Raspberry
Monounsaturated Fat 0.088g 0.064g Nectarine
Polyunsaturated fat 0.113g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
9%
Nectarine
20%
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

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. 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.