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White bread vs. Nectarine — In-Depth Nutrition Comparison

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Significant differences between white bread and nectarine

  • The amount of iron, vitamin B1, selenium, folate, vitamin B3, manganese, vitamin B2, calcium, and phosphorus in white bread is higher than in nectarine.
  • White bread covers your daily iron needs 42% more than nectarine.
  • Nectarine contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of nectarine is 43.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Nectarines, raw.

Infographic

White bread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +2300%
Contains more IronIron +1189.3%
Contains more CopperCopper +17.4%
Contains more ZincZinc +335.3%
Contains more PhosphorusPhosphorus +276.9%
Contains more ManganeseManganese +892.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +59.5%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +1467.6%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +324.9%
Contains more Vitamin B5Vitamin B5 +189.7%
Contains more Vitamin B6Vitamin B6 +248%
Contains more FolateFolate +2120%
Contains more CholineCholine +135.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +734.9%
Contains more FatsFats +940.6%
Contains more CarbsCarbs +368.4%
Contains more OtherOther +312.5%
Contains more WaterWater +140.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +580.7%
Contains more Poly. FatPolyunsaturated fat +1317.7%
Contains less Sat. FatSaturated fat -96.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
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 StarchStarch +53000%
Contains more FructoseFructose +77.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~1.57g
~equal in Lactose ~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.
White bread Nectarine
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White bread Nectarine DV% diff.
Vitamin B1 0.533mg 0.034mg 42%
Iron 3.61mg 0.28mg 42%
Selenium 22µg 0µg 40%
Folate 111µg 5µg 27%
Vitamin B3 4.78mg 1.125mg 23%
Manganese 0.536mg 0.054mg 21%
Sodium 490mg 0mg 21%
Vitamin B2 0.243mg 0.027mg 17%
Protein 8.85g 1.06g 16%
Starch 37.17g 0.07g 15%
Calcium 144mg 6mg 14%
Carbs 49.42g 10.55g 13%
Calories 266kcal 44kcal 11%
Phosphorus 98mg 26mg 10%
Polyunsaturated fat 1.602g 0.113g 10%
Vitamin B5 0.536mg 0.185mg 7%
Vitamin C 0mg 5.4mg 6%
Zinc 0.74mg 0.17mg 5%
Vitamin B6 0.087mg 0.025mg 5%
Fats 3.33g 0.32g 5%
Fiber 2.7g 1.7g 4%
Vitamin E 0.22mg 0.77mg 4%
Saturated fat 0.698g 0.025g 3%
Magnesium 23mg 9mg 3%
Copper 0.101mg 0.086mg 2%
Choline 14.6mg 6.2mg 2%
Vitamin K 0.2µg 2.2µg 2%
Potassium 126mg 201mg 2%
Vitamin A 0µg 17µg 2%
Fructose 2.43g 1.37g 1%
Monounsaturated fat 0.599g 0.088g 1%
Net carbs 46.72g 8.85g N/A
Sugar 5.67g 7.89g N/A
Trans fat 0.027g 0g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

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

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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
33%
White bread
8%
Nectarine
Minerals Daily Need Coverage Score
56%
White bread
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 2.22g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.5)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 490mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.673g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.