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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
Orange
2
:
Contains more Calcium +566.7%
Contains more Magnesium +11.1%
Contains more Iron +180%
Contains more Potassium +11%
Contains more Copper +91.1%
Contains more Zinc +142.9%
Contains more Phosphorus +85.7%
Equal in Magnesium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Contains more Calcium +566.7%
Contains more Magnesium +11.1%
Contains more Iron +180%
Contains more Potassium +11%
Contains more Copper +91.1%
Contains more Zinc +142.9%
Contains more Phosphorus +85.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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%
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 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 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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (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.

All nutrients comparison - raw data values

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

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.