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  6. Almonds vs. Nectarine

Almonds vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between almonds and nectarine

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium than nectarine.
  • Almonds' daily need coverage for vitamin E is 166% more.
  • Almonds contain 45 times more calcium than nectarine. Almonds contain 269mg of calcium, while nectarine contains 6mg.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Nectarines, raw.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +2900%
Contains more CalciumCalcium +4383.3%
Contains more PotassiumPotassium +264.7%
Contains more IronIron +1225%
Contains more CopperCopper +1098.8%
Contains more ZincZinc +1735.3%
Contains more PhosphorusPhosphorus +1750%
Contains more ManganeseManganese +3935.2%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
Contains more Vitamin EVitamin E +3228.6%
Contains more Vitamin B1Vitamin B1 +502.9%
Contains more Vitamin B2Vitamin B2 +4114.8%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B5Vitamin B5 +154.6%
Contains more Vitamin B6Vitamin B6 +448%
Contains more FolateFolate +780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Nectarine DV% diff.
Vitamin E 25.63mg 0.77mg 166%
Copper 1.031mg 0.086mg 105%
Manganese 2.179mg 0.054mg 92%
Vitamin B2 1.138mg 0.027mg 85%
Polyunsaturated fat 12.329g 0.113g 81%
Monounsaturated fat 31.551g 0.088g 79%
Fats 49.93g 0.32g 76%
Phosphorus 481mg 26mg 65%
Magnesium 270mg 9mg 62%
Iron 3.71mg 0.28mg 43%
Fiber 12.5g 1.7g 43%
Protein 21.15g 1.06g 40%
Calories 579kcal 44kcal 27%
Zinc 3.12mg 0.17mg 27%
Calcium 269mg 6mg 26%
Saturated fat 3.802g 0.025g 17%
Potassium 733mg 201mg 16%
Vitamin B3 3.618mg 1.125mg 16%
Vitamin B1 0.205mg 0.034mg 14%
Folate 44µg 5µg 10%
Vitamin B6 0.137mg 0.025mg 9%
Choline 52.1mg 6.2mg 8%
Selenium 4.1µg 0µg 7%
Vitamin C 0mg 5.4mg 6%
Vitamin B5 0.471mg 0.185mg 6%
Carbs 21.55g 10.55g 4%
Vitamin A 0µg 17µg 2%
Vitamin K 0µg 2.2µg 2%
Fructose 0.11g 1.37g 2%
Protein per 100 calories 3.7g 2.4g N/A
Calories per 10 g protein 274kcal 415kcal N/A
Weight per 100 calories 17g 227g N/A
Unsaturated / Saturated Fat ratio 12 8 N/A
Net carbs 9.05g 8.85g N/A
Sugar 4.35g 7.89g N/A
Starch 0.72g 0.07g 0%
Sodium 1mg 0mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.005mg 0%
Threonine 0.601mg 0.009mg 0%
Isoleucine 0.751mg 0.009mg 0%
Leucine 1.473mg 0.014mg 0%
Lysine 0.568mg 0.016mg 0%
Methionine 0.157mg 0.006mg 0%
Phenylalanine 1.132mg 0.021mg 0%
Valine 0.855mg 0.013mg 0%
Histidine 0.539mg 0.008mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +1895.3%
Contains more FatsFats +15503.1%
Contains more CarbsCarbs +104.3%
Contains more OtherOther +516.7%
Contains more WaterWater +1886.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +35753.4%
Contains more Poly. FatPolyunsaturated fat +10810.6%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 +928.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +23.3%
Contains more GlucoseGlucose +823.5%
Contains more FructoseFructose +1145.5%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.