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Nectarine vs. Brown rice — In-Depth Nutrition Comparison

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How are nectarine and brown rice different?

  • Nectarine is richer in vitamin A and vitamin C, while brown rice is higher in manganese, vitamin B1, phosphorus, selenium, vitamin B3, vitamin B6, and magnesium.
  • Brown rice covers your daily need for manganese, 40% more than nectarine.
  • Brown rice has a higher glycemic index (66) than nectarine (43).

Nectarines, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Nectarine vs Brown rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +133.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +333.3%
Contains more IronIron +100%
Contains more CopperCopper +23.3%
Contains more ZincZinc +317.6%
Contains more PhosphorusPhosphorus +296.2%
Contains more ManganeseManganese +1703.7%
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%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +352.9%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +127.6%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +392%
Contains more FolateFolate +80%
Contains more CholineCholine +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Brown rice DV% diff.
Manganese 0.054mg 0.974mg 40%
Vitamin B1 0.034mg 0.178mg 12%
Selenium 0µg 5.8µg 11%
Phosphorus 26mg 103mg 11%
Starch 0.07g 24.79g 10%
Vitamin B3 1.125mg 2.561mg 9%
Vitamin B6 0.025mg 0.123mg 8%
Magnesium 9mg 39mg 7%
Vitamin C 5.4mg 0mg 6%
Carbs 10.55g 25.58g 5%
Zinc 0.17mg 0.71mg 5%
Calories 44kcal 123kcal 4%
Vitamin E 0.77mg 0.17mg 4%
Vitamin B5 0.185mg 0.38mg 4%
Iron 0.28mg 0.56mg 4%
Protein 1.06g 2.74g 3%
Vitamin B2 0.027mg 0.069mg 3%
Potassium 201mg 86mg 3%
Vitamin A 17µg 0µg 2%
Vitamin K 2.2µg 0.2µg 2%
Copper 0.086mg 0.106mg 2%
Fructose 1.37g 0g 2%
Polyunsaturated fat 0.113g 0.366g 2%
Saturated fat 0.025g 0.26g 1%
Choline 6.2mg 9.2mg 1%
Folate 5µg 9µg 1%
Monounsaturated fat 0.088g 0.369g 1%
Fats 0.32g 0.97g 1%
Net carbs 8.85g 23.98g N/A
Calcium 6mg 3mg 0%
Sugar 7.89g 0.24g N/A
Fiber 1.7g 1.6g 0%
Sodium 0mg 4mg 0%
Tryptophan 0.005mg 0.033mg 0%
Threonine 0.009mg 0.095mg 0%
Isoleucine 0.009mg 0.109mg 0%
Leucine 0.014mg 0.214mg 0%
Lysine 0.016mg 0.099mg 0%
Methionine 0.006mg 0.058mg 0%
Phenylalanine 0.021mg 0.133mg 0%
Valine 0.013mg 0.151mg 0%
Histidine 0.008mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +24.6%
Contains more ProteinProtein +158.5%
Contains more FatsFats +203.1%
Contains more CarbsCarbs +142.5%
~equal in Other ~0.44g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +319.3%
Contains more Poly. FatPolyunsaturated fat +223.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1929.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +35314.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.