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  6. Nectarine vs. Avocado

Nectarine vs. Avocado — In-Depth Nutrition Comparison

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How are nectarine and avocados different?

  • Avocados are higher than nectarine in vitamin B5, fiber, folate, vitamin B6, vitamin K, copper, vitamin E, potassium, and vitamin B2.
  • Avocados cover your daily need for vitamin B5, 24% more than nectarine.
  • Nectarine is lower in saturated fat.

Nectarines, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Nectarine vs Avocado 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 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +141.3%
Contains more IronIron +96.4%
Contains more CopperCopper +120.9%
Contains more ZincZinc +276.5%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +163%
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin CVitamin C +85.2%
Contains more Vitamin EVitamin E +168.8%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B5Vitamin B5 +650.8%
Contains more Vitamin B6Vitamin B6 +928%
Contains more Vitamin KVitamin K +854.5%
Contains more FolateFolate +1520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nectarine Avocado DV% diff.
Vitamin B5 0.185mg 1.389mg 24%
Monounsaturated fat 0.088g 9.799g 24%
Fats 0.32g 14.66g 22%
Fiber 1.7g 6.7g 20%
Folate 5µg 81µg 19%
Vitamin B6 0.025mg 0.257mg 18%
Vitamin K 2.2µg 21µg 16%
Copper 0.086mg 0.19mg 12%
Polyunsaturated fat 0.113g 1.816g 11%
Saturated fat 0.025g 2.126g 10%
Vitamin E 0.77mg 2.07mg 9%
Potassium 201mg 485mg 8%
Vitamin B2 0.027mg 0.13mg 8%
Calories 44kcal 160kcal 6%
Vitamin C 5.4mg 10mg 5%
Magnesium 9mg 29mg 5%
Zinc 0.17mg 0.64mg 4%
Phosphorus 26mg 52mg 4%
Manganese 0.054mg 0.142mg 4%
Vitamin B3 1.125mg 1.738mg 4%
Iron 0.28mg 0.55mg 3%
Vitamin B1 0.034mg 0.067mg 3%
Protein 1.06g 2g 2%
Fructose 1.37g 0.12g 2%
Carbs 10.55g 8.53g 1%
Calcium 6mg 12mg 1%
Vitamin A 17µg 7µg 1%
Selenium 0µg 0.4µg 1%
Choline 6.2mg 14.2mg 1%
Protein per 100 calories 2.4g 1.3g N/A
Calories per 10 g protein 415kcal 800kcal N/A
Weight per 100 calories 227g 63g N/A
Unsaturated / Saturated Fat ratio 8 5.5 N/A
Net carbs 8.85g 1.83g N/A
Sugar 7.89g 0.66g N/A
Starch 0.07g 0.11g 0%
Sodium 0mg 7mg 0%
Tryptophan 0.005mg 0.025mg 0%
Threonine 0.009mg 0.073mg 0%
Isoleucine 0.009mg 0.084mg 0%
Leucine 0.014mg 0.143mg 0%
Lysine 0.016mg 0.132mg 0%
Methionine 0.006mg 0.038mg 0%
Phenylalanine 0.021mg 0.097mg 0%
Valine 0.013mg 0.107mg 0%
Histidine 0.008mg 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +23.7%
Contains more WaterWater +19.6%
Contains more ProteinProtein +88.7%
Contains more FatsFats +4481.3%
Contains more OtherOther +229.2%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11035.2%
Contains more Poly. FatPolyunsaturated fat +1507.1%

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% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +8016.7%
Contains more GlucoseGlucose +324.3%
Contains more FructoseFructose +1041.7%
Contains more StarchStarch +57.1%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.