Nectarine vs. Beets
Nutrition comparison of Nectarine and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and beets:
- Both beets and nectarine are high in potassium.
- Beet is a great source of dietary fiber.
- Nectarine has more niacin, however, beet contains more Vitamin B6 and folate.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and nectarine contain similar amounts of calories - beet has 43 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is lighter in protein and similar to beets for carbs and fat. Nectarine has a macronutrient ratio of 9:85:6 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Beets | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 85% | 83% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and nectarine contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Beet is a great source of dietary fiber and it has 65% more dietary fiber than nectarine - beet has 2.8g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Beets and nectarine contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Beets and nectarine contain similar amounts of protein - beet has 1.6g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both beets and nectarine are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Beets and nectarine contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Beets and nectarine contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Beets and nectarine contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Beets and nectarine contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more niacin, however, beet contains more Vitamin B6 and folate. Both nectarine and beets contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Nectarine | Beets | |
|---|---|---|
| Thiamin | 0.034 MG | 0.031 MG |
| Riboflavin | 0.027 MG | 0.04 MG |
| Niacin | 1.125 MG | 0.334 MG |
| Pantothenic acid | 0.185 MG | 0.155 MG |
| Vitamin B6 | 0.025 MG | 0.067 MG |
| Folate | 5 UG | 109 UG |
Minerals
calcium
Beet has 167% more calcium than nectarine - beet has 16mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Beet has 186% more iron than nectarine - beet has 0.8mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both beets and nectarine are high in potassium. Beet has 62% more potassium than nectarine - beet has 325mg of potassium per 100 grams and nectarine has 201mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, nectarine has more quercetin than beet per 100 grams, however, beet contains more luteolin than nectarine per 100 grams.
| Nectarine | Beets | |
|---|---|---|
| Quercetin | 0.69 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and beets contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Beets | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.005 G |
| Total | 0.002 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than beet per 100 grams.
| Nectarine | Beets | |
|---|---|---|
| linoleic acid | 0.111 G | 0.055 G |
| Total | 0.111 G | 0.055 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.
Nectarine g
()
|
Daily Values (%) |
Beets 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 beets or nectarine contain more calories in 100 grams?Beets and nectarine contain similar amounts of calories - beet has 43 calories in 100g and nectarine has 44 calories.
Does beets or nectarine have more carbohydrates?
By weight, beets and nectarine contain similar amounts of carbs - beet has 9.6g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.
Does beets or nectarine contain more potassium?
Both beets and nectarine are high in potassium. Beet has 60% more potassium than nectarine - beet has 325mg of potassium in 100 grams and nectarine has 201mg of potassium.