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Orange juice vs Nectarine - In-Depth Nutrition Comparison

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What are the differences between Orange juice and Nectarine?

  • Orange juice is higher in Vitamin C, and Folate, yet Nectarine is higher in Fiber.
  • Orange juice's daily need coverage for Vitamin C is 50% more.
  • Orange juice has 6 times more Folate than Nectarine. While Orange juice has 30µg of Folate, Nectarine has only 5µg.

We used Orange juice, raw and Nectarines, raw types in this article.

Infographic

Orange juice vs Nectarine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +83.3%
Contains more Magnesium +22.2%
Contains more Iron +40%
Contains more Phosphorus +52.9%
Contains less Sodium -100%
Contains more Zinc +240%
Contains more Copper +95.5%
Equal in Potassium - 201
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +83.3%
Contains more Magnesium +22.2%
Contains more Iron +40%
Contains more Phosphorus +52.9%
Contains less Sodium -100%
Contains more Zinc +240%
Contains more Copper +95.5%
Equal in Potassium - 201

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 C +825.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +60%
Contains more Folate +500%
Contains more Vitamin A +66%
Contains more Vitamin E +1825%
Contains more Vitamin B3 +181.3%
Contains more Vitamin K +2100%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin C +825.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +60%
Contains more Folate +500%
Contains more Vitamin A +66%
Contains more Vitamin E +1825%
Contains more Vitamin B3 +181.3%
Contains more Vitamin K +2100%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B5 - 0.185

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.
Orange juice Nectarine
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Nectarine Opinion
Net carbs 10.2g 8.85g Orange juice
Protein 0.7g 1.06g Nectarine
Fats 0.2g 0.32g Nectarine
Carbs 10.4g 10.55g Nectarine
Calories 45kcal 44kcal Orange juice
Starch g 0.07g Nectarine
Fructose g 1.37g Nectarine
Sugar 8.4g 7.89g Nectarine
Fiber 0.2g 1.7g Nectarine
Calcium 11mg 6mg Orange juice
Iron 0.2mg 0.28mg Nectarine
Magnesium 11mg 9mg Orange juice
Phosphorus 17mg 26mg Nectarine
Potassium 200mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.05mg 0.17mg Nectarine
Copper 0.044mg 0.086mg Nectarine
Vitamin A 200IU 332IU Nectarine
Vitamin E 0.04mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 5.4mg Orange juice
Vitamin B1 0.09mg 0.034mg Orange juice
Vitamin B2 0.03mg 0.027mg Orange juice
Vitamin B3 0.4mg 1.125mg Nectarine
Vitamin B5 0.19mg 0.185mg Orange juice
Vitamin B6 0.04mg 0.025mg Orange juice
Folate 30µg 5µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 2.2µg Nectarine
Tryptophan 0.002mg 0.005mg Nectarine
Threonine 0.008mg 0.009mg Nectarine
Isoleucine 0.008mg 0.009mg Nectarine
Leucine 0.013mg 0.014mg Nectarine
Lysine 0.009mg 0.016mg Nectarine
Methionine 0.003mg 0.006mg Nectarine
Phenylalanine 0.009mg 0.021mg Nectarine
Valine 0.011mg 0.013mg Nectarine
Histidine 0.003mg 0.008mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.025g Orange juice
Monounsaturated Fat 0.036g 0.088g Nectarine
Polyunsaturated fat 0.04g 0.113g Nectarine

Which food is preferable for your diet?

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

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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
22
Orange juice
10
Nectarine
Mineral Summary Score
7
Orange juice
10
Nectarine

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
4%
Orange juice
6%
Nectarine
Carbohydrates
10%
Orange juice
11%
Nectarine
Fats
1%
Orange juice
1%
Nectarine

Comparison summary

Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 7)
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.
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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.