Apple vs. Nectarine
Nutrition comparison of Apple and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and nectarine:
- Apple is a great source of dietary fiber.
- Nectarine has more niacin and pantothenic acid.
- Nectarine is a great source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and apple contain similar amounts of calories - nectarine has 44 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to nectarine for fat. Apple has a macronutrient ratio of 2:95:3 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Nectarine | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 95% | 85% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and apple contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 41% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Nectarine and apple contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Nectarine and apple contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both nectarine and apple are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine and apple contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Nectarine and apple contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Nectarine and apple contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Nectarine and apple contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more niacin and pantothenic acid. Both apple and nectarine contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Apple | Nectarine | |
|---|---|---|
| Thiamin | 0.017 MG | 0.034 MG |
| Riboflavin | 0.026 MG | 0.027 MG |
| Niacin | 0.091 MG | 1.125 MG |
| Pantothenic acid | 0.061 MG | 0.185 MG |
| Vitamin B6 | 0.041 MG | 0.025 MG |
| Folate | 3 UG | 5 UG |
Minerals
calcium
Nectarine and apple contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Nectarine and apple contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Nectarine is a great source of potassium and it has 88% more potassium than apple - nectarine has 201mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Nectarine | |
|---|---|---|
| beta-carotene | 27 UG | 150 UG |
| lutein + zeaxanthin | 29 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and nectarine contain small amounts of alpha linoleic acid (ALA).
| Apple | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.002 G |
| Total | 0.009 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than apple per 100 grams.
| Apple | Nectarine | |
|---|---|---|
| linoleic acid | 0.043 G | 0.111 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Nectarine and apple contain similar amounts of calories - nectarine has 44 calories in 100g and apple has 52 calories.
Does nectarine or apple have more carbohydrates?
By weight, nectarine and apple contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.