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Orange vs Nectarine - In-Depth Nutrition Comparison

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Differences between Orange and Nectarine

  • Orange is higher in Vitamin C, and Folate, however Nectarine is richer in Vitamin B3.
  • Orange's daily need coverage for Vitamin C is 53% higher.
  • Orange has 7 times more Calcium than Nectarine. While Orange has 40mg of Calcium, Nectarine has only 6mg.

The food types used in this comparison are Oranges, raw, all commercial varieties and Nectarines, raw.

Infographic

Orange 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 +566.7%
Contains more Magnesium +11.1%
Contains more Iron +180%
Contains more Phosphorus +85.7%
Contains more Potassium +11%
Contains more Zinc +142.9%
Contains more Copper +91.1%
Equal in Magnesium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +566.7%
Contains more Magnesium +11.1%
Contains more Iron +180%
Contains more Phosphorus +85.7%
Contains more Potassium +11%
Contains more Zinc +142.9%
Contains more Copper +91.1%
Equal in Magnesium - 9

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
Orange
6
:
Contains more Vitamin C +885.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +140%
Contains more Folate +500%
Contains more Vitamin A +47.6%
Contains more Vitamin E +327.8%
Contains more Vitamin B3 +298.9%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +885.2%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B6 +140%
Contains more Folate +500%
Contains more Vitamin A +47.6%
Contains more Vitamin E +327.8%
Contains more Vitamin B3 +298.9%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Orange Nectarine Opinion
Net carbs 9.35g 8.85g Orange
Protein 0.94g 1.06g Nectarine
Fats 0.12g 0.32g Nectarine
Carbs 11.75g 10.55g Orange
Calories 47kcal 44kcal Orange
Starch g 0.07g Nectarine
Fructose g 1.37g Nectarine
Sugar 9.35g 7.89g Nectarine
Fiber 2.4g 1.7g Orange
Calcium 40mg 6mg Orange
Iron 0.1mg 0.28mg Nectarine
Magnesium 10mg 9mg Orange
Phosphorus 14mg 26mg Nectarine
Potassium 181mg 201mg Nectarine
Sodium 0mg 0mg
Zinc 0.07mg 0.17mg Nectarine
Copper 0.045mg 0.086mg Nectarine
Vitamin A 225IU 332IU Nectarine
Vitamin E 0.18mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 5.4mg Orange
Vitamin B1 0.087mg 0.034mg Orange
Vitamin B2 0.04mg 0.027mg Orange
Vitamin B3 0.282mg 1.125mg Nectarine
Vitamin B5 0.25mg 0.185mg Orange
Vitamin B6 0.06mg 0.025mg Orange
Folate 30µg 5µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.009mg 0.005mg Orange
Threonine 0.015mg 0.009mg Orange
Isoleucine 0.025mg 0.009mg Orange
Leucine 0.023mg 0.014mg Orange
Lysine 0.047mg 0.016mg Orange
Methionine 0.02mg 0.006mg Orange
Phenylalanine 0.031mg 0.021mg Orange
Valine 0.04mg 0.013mg Orange
Histidine 0.018mg 0.008mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.025g Orange
Monounsaturated Fat 0.023g 0.088g Nectarine
Polyunsaturated fat 0.025g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24
Orange
10
Nectarine
Mineral Summary Score
8
Orange
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
6%
Orange
6%
Nectarine
Carbohydrates
12%
Orange
11%
Nectarine
Fats
1%
Orange
1%
Nectarine

Comparison summary

Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 1.46g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.