Raisin vs. Nectarine — In-Depth Nutrition Comparison
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How are raisins and nectarine different?
- Raisins are higher in copper, iron, potassium, vitamin B6, phosphorus, manganese, fiber, vitamin B2, and vitamin B1; however, nectarine is richer in vitamin A.
- Daily need coverage for copper for raisins is 26% higher.
- Raisins contain 7 times more vitamin B6 than nectarine. While raisins contain 0.174mg of vitamin B6, nectarine contains only 0.025mg.
- Nectarine has a lower glycemic index (43) than raisins (64).
Raisins, seedless and Nectarines, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CalciumCalcium | +733.3% |
| Contains more PotassiumPotassium | +272.6% |
| Contains more IronIron | +571.4% |
| Contains more CopperCopper | +269.8% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +288.5% |
| Contains more ManganeseManganese | +453.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +211.8% |
| Contains more Vitamin B2Vitamin B2 | +363% |
| Contains more Vitamin B6Vitamin B6 | +596% |
| Contains more Vitamin KVitamin K | +59.1% |
| Contains more CholineCholine | +79% |
| Contains more Vitamin CVitamin C | +134.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +541.7% |
| Contains more Vitamin B3Vitamin B3 | +46.9% |
| Contains more Vitamin B5Vitamin B5 | +94.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 1.37g | 35% |
| Copper | 0.318mg | 0.086mg | 26% |
| Carbs | 79.18g | 10.55g | 23% |
| Iron | 1.88mg | 0.28mg | 20% |
| Potassium | 749mg | 201mg | 16% |
| Calories | 299kcal | 44kcal | 13% |
| Vitamin B6 | 0.174mg | 0.025mg | 11% |
| Manganese | 0.299mg | 0.054mg | 11% |
| Phosphorus | 101mg | 26mg | 11% |
| Fiber | 3.7g | 1.7g | 8% |
| Vitamin B2 | 0.125mg | 0.027mg | 8% |
| Vitamin B1 | 0.106mg | 0.034mg | 6% |
| Magnesium | 32mg | 9mg | 5% |
| Protein | 3.07g | 1.06g | 4% |
| Calcium | 50mg | 6mg | 4% |
| Vitamin E | 0.12mg | 0.77mg | 4% |
| Vitamin C | 2.3mg | 5.4mg | 3% |
| Vitamin A | 0µg | 17µg | 2% |
| Vitamin B3 | 0.766mg | 1.125mg | 2% |
| Vitamin B5 | 0.095mg | 0.185mg | 2% |
| Starch | 2.7g | 0.07g | 1% |
| Choline | 11.1mg | 6.2mg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Polyunsaturated fat | 0.037g | 0.113g | 1% |
| Vitamin K | 3.5µg | 2.2µg | 1% |
| Fats | 0.46g | 0.32g | 0% |
| Net carbs | 75.48g | 8.85g | N/A |
| Sugar | 59.19g | 7.89g | N/A |
| Zinc | 0.22mg | 0.17mg | 0% |
| Sodium | 11mg | 0mg | 0% |
| Folate | 5µg | 5µg | 0% |
| Saturated fat | 0.058g | 0.025g | 0% |
| Monounsaturated fat | 0.051g | 0.088g | 0% |
| Tryptophan | 0.05mg | 0.005mg | 0% |
| Threonine | 0.077mg | 0.009mg | 0% |
| Isoleucine | 0.057mg | 0.009mg | 0% |
| Leucine | 0.096mg | 0.014mg | 0% |
| Lysine | 0.084mg | 0.016mg | 0% |
| Methionine | 0.021mg | 0.006mg | 0% |
| Phenylalanine | 0.065mg | 0.021mg | 0% |
| Valine | 0.083mg | 0.013mg | 0% |
| Histidine | 0.072mg | 0.008mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +189.6% |
| Contains more FatsFats | +43.8% |
| Contains more CarbsCarbs | +650.5% |
| Contains more OtherOther | +287.5% |
| Contains more WaterWater | +467.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Mono. FatMonounsaturated fat | +72.5% |
| Contains more Poly. FatPolyunsaturated fat | +205.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +3757.1% |
| Contains more GlucoseGlucose | +1667.5% |
| Contains more FructoseFructose | +2066.4% |
| Contains more SucroseSucrose | +982.2% |
~equal in
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Maltose
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~equal in
Galactose
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