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  6. Potato vs. Nectarine

Potato vs. Nectarine — In-Depth Nutrition Comparison

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Summary of differences between Potato and Nectarine

  • Potato has more Vitamin B6, Vitamin C, Iron, Potassium, and Manganese, while Nectarine has more Vitamin E .
  • Potato covers your daily need of Vitamin B6 21% more than Nectarine.
  • Potato contains 4 times more Manganese than Nectarine. While Potato contains 0.2mg of Manganese, Nectarine contains only 0.054mg.
  • The amount of Sugar in Potato is lower.

These are the specific foods used in this comparison Potatoes, flesh and skin, raw and Nectarines, raw.

Infographic

Potato vs Nectarine 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.
Potato
Potato
9
:
1
Nectarine
Nectarine
Contains more Calcium +100%
Contains more Iron +189.3%
Contains more Magnesium +155.6%
Contains more Phosphorus +119.2%
Contains more Potassium +111.4%
Contains more Zinc +76.5%
Contains more Copper +27.9%
Contains more Manganese +270.4%
Contains more Selenium +∞%
Contains less Sodium -100%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +100%
Contains more Iron +189.3%
Contains more Magnesium +155.6%
Contains more Phosphorus +119.2%
Contains more Potassium +111.4%
Contains more Zinc +76.5%
Contains more Copper +27.9%
Contains more Manganese +270.4%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Potato
Potato
6
:
4
Nectarine
Nectarine
Contains more Vitamin C +264.8%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B5 +59.5%
Contains more Vitamin B6 +1092%
Contains more Folate +200%
Contains more Vitamin A +16500%
Contains more Vitamin E +7600%
Equal in Vitamin B3 - 1.125
Equal in Vitamin K - 2.2
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Nectarine
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 +264.8%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B5 +59.5%
Contains more Vitamin B6 +1092%
Contains more Folate +200%
Contains more Vitamin A +16500%
Contains more Vitamin E +7600%
Equal in Vitamin B3 - 1.125
Equal in Vitamin K - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Nectarine
Nectarine
Contains more Protein +93.4%
Contains more Carbs +65.8%
Contains more Other +133.3%
Contains more Fats +255.6%
Contains more Water +10.5%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +93.4%
Contains more Carbs +65.8%
Contains more Other +133.3%
Contains more Fats +255.6%
Contains more Water +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
0
:
2
Nectarine
Nectarine
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +169%
Equal in Saturated Fat - 0.025
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +169%
Equal in Saturated Fat - 0.025

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Nectarine
Nectarine
Contains more Starch +21742.9%
Contains more Sucrose +2764.7%
Contains more Glucose +406.5%
Contains more Fructose +426.9%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Nectarine
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
Contains more Starch +21742.9%
Contains more Sucrose +2764.7%
Contains more Glucose +406.5%
Contains more Fructose +426.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Nectarine
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Nectarine Opinion
Net carbs 15.39g 8.85g Potato
Protein 2.05g 1.06g Potato
Fats 0.09g 0.32g Nectarine
Carbs 17.49g 10.55g Potato
Calories 77kcal 44kcal Potato
Starch 15.29g 0.07g Potato
Fructose 0.26g 1.37g Nectarine
Sugar 0.82g 7.89g Potato
Fiber 2.1g 1.7g Potato
Calcium 12mg 6mg Potato
Iron 0.81mg 0.28mg Potato
Magnesium 23mg 9mg Potato
Phosphorus 57mg 26mg Potato
Potassium 425mg 201mg Potato
Sodium 6mg 0mg Nectarine
Zinc 0.3mg 0.17mg Potato
Copper 0.11mg 0.086mg Potato
Manganese 0.2mg 0.054mg Potato
Selenium 0.4µg 0µg Potato
Vitamin A 2IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.01mg 0.77mg Nectarine
Vitamin C 19.7mg 5.4mg Potato
Vitamin B1 0.081mg 0.034mg Potato
Vitamin B2 0.032mg 0.027mg Potato
Vitamin B3 1.061mg 1.125mg Nectarine
Vitamin B5 0.295mg 0.185mg Potato
Vitamin B6 0.298mg 0.025mg Potato
Folate 15µg 5µg Potato
Vitamin K 2µg 2.2µg Nectarine
Tryptophan 0.021mg 0.005mg Potato
Threonine 0.067mg 0.009mg Potato
Isoleucine 0.066mg 0.009mg Potato
Leucine 0.098mg 0.014mg Potato
Lysine 0.107mg 0.016mg Potato
Methionine 0.032mg 0.006mg Potato
Phenylalanine 0.081mg 0.021mg Potato
Valine 0.103mg 0.013mg Potato
Histidine 0.035mg 0.008mg Potato
Saturated Fat 0.025g 0.025g
Monounsaturated Fat 0.002g 0.088g Nectarine
Polyunsaturated fat 0.042g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
10%
Nectarine
Minerals Daily Need Coverage Score
19%
Potato
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 7.07g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.025 g)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.