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  6. Nectarine vs. Almonds

Nectarine vs. Almonds — In-Depth Nutrition Comparison

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Important differences between nectarine and almonds

  • 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.
  • 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 Nectarines, raw and Nuts, almonds.

Infographic

Nectarine vs Almonds 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" 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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%
Contains less SodiumSodium -100%
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 +∞%

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 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Almonds DV% diff.
Vitamin E 0.77mg 25.63mg 166%
Copper 0.086mg 1.031mg 105%
Manganese 0.054mg 2.179mg 92%
Vitamin B2 0.027mg 1.138mg 85%
Polyunsaturated fat 0.113g 12.329g 81%
Monounsaturated fat 0.088g 31.551g 79%
Fats 0.32g 49.93g 76%
Phosphorus 26mg 481mg 65%
Magnesium 9mg 270mg 62%
Iron 0.28mg 3.71mg 43%
Fiber 1.7g 12.5g 43%
Protein 1.06g 21.15g 40%
Calories 44kcal 579kcal 27%
Zinc 0.17mg 3.12mg 27%
Calcium 6mg 269mg 26%
Saturated fat 0.025g 3.802g 17%
Potassium 201mg 733mg 16%
Vitamin B3 1.125mg 3.618mg 16%
Vitamin B1 0.034mg 0.205mg 14%
Folate 5µg 44µg 10%
Vitamin B6 0.025mg 0.137mg 9%
Choline 6.2mg 52.1mg 8%
Selenium 0µg 4.1µg 7%
Vitamin C 5.4mg 0mg 6%
Vitamin B5 0.185mg 0.471mg 6%
Carbs 10.55g 21.55g 4%
Vitamin A 17µg 0µg 2%
Vitamin K 2.2µg 0µg 2%
Fructose 1.37g 0.11g 2%
Protein per 100 calories 2.4g 3.7g N/A
Calories per 10 g protein 415kcal 274kcal N/A
Weight per 100 calories 227g 17g N/A
Unsaturated / Saturated Fat ratio 8 12 N/A
Net carbs 8.85g 9.05g N/A
Sugar 7.89g 4.35g N/A
Starch 0.07g 0.72g 0%
Sodium 0mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.005mg 0.211mg 0%
Threonine 0.009mg 0.601mg 0%
Isoleucine 0.009mg 0.751mg 0%
Leucine 0.014mg 1.473mg 0%
Lysine 0.016mg 0.568mg 0%
Methionine 0.006mg 0.157mg 0%
Phenylalanine 0.021mg 1.132mg 0%
Valine 0.013mg 0.855mg 0%
Histidine 0.008mg 0.539mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
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
Contains more WaterWater +1886.2%
Contains more ProteinProtein +1895.3%
Contains more FatsFats +15503.1%
Contains more CarbsCarbs +104.3%
Contains more OtherOther +516.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +35753.4%
Contains more Poly. FatPolyunsaturated fat +10810.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +23.3%
Contains more GlucoseGlucose +823.5%
Contains more FructoseFructose +1145.5%
Contains more StarchStarch +928.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.