Raspberry vs. Nectarine — In-Depth Nutrition Comparison
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Summary of differences between raspberries and nectarine
- Raspberries have more manganese, vitamin C, fiber, and iron, while nectarine has more vitamin A.
- Raspberries cover your daily need for manganese, 27% more than nectarine.
- Raspberries contain 5 times more vitamin C than nectarine. While raspberries contain 26.2mg of vitamin C, nectarine contains only 5.4mg.
- The amount of sugar in raspberries is lower.
- Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of nectarine is 43.
These are the specific foods used in this comparison Raspberries, raw and Nectarines, raw.
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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 | +144.4% |
| Contains more CalciumCalcium | +316.7% |
| Contains more IronIron | +146.4% |
| Contains more ZincZinc | +147.1% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains more ManganeseManganese | +1140.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +33.1% |
| 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 CVitamin C | +385.2% |
| Contains more Vitamin EVitamin E | +13% |
| Contains more Vitamin B2Vitamin B2 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +77.8% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more Vitamin KVitamin K | +254.5% |
| Contains more FolateFolate | +320% |
| Contains more CholineCholine | +98.4% |
| Contains more Vitamin AVitamin A | +750% |
| Contains more Vitamin B3Vitamin B3 | +88.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.2% |
| Contains more FatsFats | +103.1% |
| Contains more CarbsCarbs | +13.2% |
~equal in
Water
~87.59g
~equal in
Other
~0.48g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -24% |
| Contains more Poly. FatPolyunsaturated fat | +231.9% |
| Contains more Mono. FatMonounsaturated fat | +37.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +18.5% |
| Contains more FructoseFructose | +71.5% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2335% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.67mg | 0.054mg | 27% |
| Vitamin C | 26.2mg | 5.4mg | 23% |
| Fiber | 6.5g | 1.7g | 19% |
| Iron | 0.69mg | 0.28mg | 5% |
| Vitamin K | 7.8µg | 2.2µg | 5% |
| Folate | 21µg | 5µg | 4% |
| Magnesium | 22mg | 9mg | 3% |
| Vitamin B5 | 0.329mg | 0.185mg | 3% |
| Vitamin B3 | 0.598mg | 1.125mg | 3% |
| Calcium | 25mg | 6mg | 2% |
| Polyunsaturated fat | 0.375g | 0.113g | 2% |
| Zinc | 0.42mg | 0.17mg | 2% |
| Vitamin B6 | 0.055mg | 0.025mg | 2% |
| Vitamin A | 2µg | 17µg | 2% |
| Potassium | 151mg | 201mg | 1% |
| Choline | 12.3mg | 6.2mg | 1% |
| Vitamin B2 | 0.038mg | 0.027mg | 1% |
| Fats | 0.65g | 0.32g | 1% |
| Vitamin E | 0.87mg | 0.77mg | 1% |
| Fructose | 2.35g | 1.37g | 1% |
| Calories | 52kcal | 44kcal | 0% |
| Protein | 1.2g | 1.06g | 0% |
| Carbs | 11.94g | 10.55g | 0% |
| Net carbs | 5.44g | 8.85g | N/A |
| Sugar | 4.42g | 7.89g | N/A |
| Copper | 0.09mg | 0.086mg | 0% |
| Starch | 0g | 0.07g | 0% |
| Phosphorus | 29mg | 26mg | 0% |
| Sodium | 1mg | 0mg | 0% |
| Selenium | 0.2µg | 0µg | 0% |
| Vitamin B1 | 0.032mg | 0.034mg | 0% |
| Saturated fat | 0.019g | 0.025g | 0% |
| Monounsaturated fat | 0.064g | 0.088g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.009mg | 0% | |
| Isoleucine | 0.009mg | 0% | |
| Leucine | 0.014mg | 0% | |
| Lysine | 0.016mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.021mg | 0% | |
| Valine | 0.013mg | 0% | |
| Histidine | 0.008mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
8%
Minerals Daily Need Coverage Score
20%
9%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Nectarine contains less Sodium (difference - 1mg)
Which food is cheaper?
Nectarine is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)