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Raspberry vs Nectarine - In-Depth Nutrition Comparison

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Summary of differences between Raspberry and Nectarine

  • The amount of Manganese, Vitamin C, Fiber, and Iron in Raspberry is higher than in Nectarine.
  • Raspberry covers your daily need of Manganese 27% more than Nectarine.
  • Raspberry contains 5 times more Vitamin C than Nectarine. While Raspberry contains 26.2mg of Vitamin C, Nectarine contains only 5.4mg.
  • The amount of Sugar in Raspberry is lower.

These are the specific foods used in this comparison Raspberries, raw and Nectarines, raw.

Infographic

Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +144.4%
Contains more Phosphorus +11.5%
Contains more Zinc +147.1%
Contains more Potassium +33.1%
Contains less Sodium -100%
Equal in Copper - 0.086
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +316.7%
Contains more Iron +146.4%
Contains more Magnesium +144.4%
Contains more Phosphorus +11.5%
Contains more Zinc +147.1%
Contains more Potassium +33.1%
Contains less Sodium -100%
Equal in Copper - 0.086

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 E +13%
Contains more Vitamin C +385.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +120%
Contains more Folate +320%
Contains more Vitamin K +254.5%
Contains more Vitamin A +906.1%
Contains more Vitamin B3 +88.1%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 E +13%
Contains more Vitamin C +385.2%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +120%
Contains more Folate +320%
Contains more Vitamin K +254.5%
Contains more Vitamin A +906.1%
Contains more Vitamin B3 +88.1%
Equal in Vitamin B1 - 0.034

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

All nutrients comparison - raw data values

Nutrient Raspberry Nectarine Opinion
Net carbs 5.44g 8.85g Nectarine
Protein 1.2g 1.06g Raspberry
Fats 0.65g 0.32g Raspberry
Carbs 11.94g 10.55g Raspberry
Calories 52kcal 44kcal Raspberry
Starch 0g 0.07g Nectarine
Fructose 2.35g 1.37g Raspberry
Sugar 4.42g 7.89g Raspberry
Fiber 6.5g 1.7g Raspberry
Calcium 25mg 6mg Raspberry
Iron 0.69mg 0.28mg Raspberry
Magnesium 22mg 9mg Raspberry
Phosphorus 29mg 26mg Raspberry
Potassium 151mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.42mg 0.17mg Raspberry
Copper 0.09mg 0.086mg Raspberry
Vitamin A 33IU 332IU Nectarine
Vitamin E 0.87mg 0.77mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 5.4mg Raspberry
Vitamin B1 0.032mg 0.034mg Nectarine
Vitamin B2 0.038mg 0.027mg Raspberry
Vitamin B3 0.598mg 1.125mg Nectarine
Vitamin B5 0.329mg 0.185mg Raspberry
Vitamin B6 0.055mg 0.025mg Raspberry
Folate 21µg 5µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.2µg Raspberry
Tryptophan mg 0.005mg Nectarine
Threonine mg 0.009mg Nectarine
Isoleucine mg 0.009mg Nectarine
Leucine mg 0.014mg Nectarine
Lysine mg 0.016mg Nectarine
Methionine mg 0.006mg Nectarine
Phenylalanine mg 0.021mg Nectarine
Valine mg 0.013mg Nectarine
Histidine mg 0.008mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.025g Raspberry
Monounsaturated Fat 0.064g 0.088g Nectarine
Polyunsaturated fat 0.375g 0.113g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17
Raspberry
10
Nectarine
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
6%
Nectarine
Carbohydrates
12%
Raspberry
11%
Nectarine
Fats
3%
Raspberry
1%
Nectarine

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.