Cherries vs. Nectarine
Nutrition comparison of Cherries and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and nectarine:
- Both nectarine and cherries are high in potassium.
- Cherry is a great source of dietary fiber.
- Nectarine has more niacin.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and cherries contain similar amounts of calories - nectarine has 44 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in carbs and similar to nectarine for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for nectarine, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Nectarine | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and cherries contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 24% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Nectarine has 38% less sugar than cherry - nectarine has 7.9g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Nectarine and cherries contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both nectarine and cherries are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Nectarine and cherries contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Nectarine and cherries contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Nectarine and cherries contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Nectarine and cherries contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Nectarine has more niacin. Both cherries and nectarine contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cherries | Nectarine | |
|---|---|---|
| Thiamin | 0.027 MG | 0.034 MG |
| Riboflavin | 0.033 MG | 0.027 MG |
| Niacin | 0.154 MG | 1.125 MG |
| Pantothenic acid | 0.199 MG | 0.185 MG |
| Vitamin B6 | 0.049 MG | 0.025 MG |
| Folate | 4 UG | 5 UG |
Minerals
calcium
Nectarine and cherries contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Nectarine and cherries contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both nectarine and cherries are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Nectarine | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 0.69 mg |
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, both cherries and nectarine contain significant amounts of lutein + zeaxanthin.
| Cherries | Nectarine | |
|---|---|---|
| beta-carotene | 38 UG | 150 UG |
| lutein + zeaxanthin | 85 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Cherries | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.002 G |
| Total | 0.026 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than cherry per 100 grams.
| Cherries | Nectarine | |
|---|---|---|
| linoleic acid | 0.027 G | 0.111 G |
| Total | 0.027 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.
Cherries 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 cherries contain more calories in 100 grams?Nectarine and cherries contain similar amounts of calories - nectarine has 44 calories in 100g and cherry has 63 calories.
Does nectarine or cherries have more carbohydrates?
By weight, nectarine and cherries contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and cherry has 16g of carbohydrates.
Does nectarine or cherries contain more potassium?
Both nectarine and cherries are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium in 100 grams and cherry has 222mg of potassium.