Banana vs. Nectarine
Nutrition comparison of Banana and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and nectarine:
- Both nectarine and banana are high in potassium.
- Banana has more riboflavin, Vitamin B6 and folate.
- Banana is a great source of dietary fiber.
- Nectarine has 51% less calories than banana.
- Nectarine has 54% less carbohydrates than banana.
- Nectarine has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than nectarine.
USDA sources for nutritional information: Banana (Bananas, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 51% less calories than banana - nectarine has 44 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to nectarine for fat. Banana has a macronutrient ratio of 4:93:3 and for nectarine, 9:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Nectarine | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 93% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 54% less carbohydrates than banana - nectarine has 10.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 53% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Nectarine has 35% less sugar than banana - nectarine has 7.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Nectarine and banana contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both nectarine and banana are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 61% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Nectarine and banana contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Nectarine and banana contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Nectarine and banana contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, Vitamin B6 and folate. Both banana and nectarine contain significant amounts of thiamin, niacin and pantothenic acid.
| Banana | Nectarine | |
|---|---|---|
| Thiamin | 0.031 MG | 0.034 MG |
| Riboflavin | 0.073 MG | 0.027 MG |
| Niacin | 0.665 MG | 1.125 MG |
| Pantothenic acid | 0.334 MG | 0.185 MG |
| Vitamin B6 | 0.367 MG | 0.025 MG |
| Folate | 20 UG | 5 UG |
Minerals
calcium
Nectarine and banana contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Nectarine and banana contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both nectarine and banana are high in potassium. Banana has 78% more potassium than nectarine - nectarine has 201mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nectarine has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than nectarine per 100 grams.
| Banana | Nectarine | |
|---|---|---|
| beta-carotene | 26 UG | 150 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Banana | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.002 G |
| Total | 0.027 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than banana per 100 grams.
| Banana | Nectarine | |
|---|---|---|
| linoleic acid | 0.046 G | 0.111 G |
| Total | 0.046 G | 0.111 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Nectarine g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nectarine or banana contain more calories in 100 grams?Nectarine has 50% less calories than banana - nectarine has 44 calories in 100g and banana has 89 calories.
Does nectarine or banana have more carbohydrates?
By weight, nectarine has 50% fewer carbohydrates than banana - nectarine has 10.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does nectarine or banana contain more potassium?
Both nectarine and banana are high in potassium. Banana has 80% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and banana has 358mg of potassium.