Grapes vs. Nectarine
Nutrition comparison of Grapes and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and nectarine:
- Grape has more riboflavin and Vitamin B6, however, nectarine contains more niacin and pantothenic acid.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 36% less calories than grape - nectarine has 44 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to nectarine for fat. Grapes has a macronutrient ratio of 4:94:2 and for nectarine, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Nectarine | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 94% | 86% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 42% less carbohydrates than grape - nectarine has 10.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Nectarine has 89% more dietary fiber than grape - nectarine has 1.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Nectarine has 49% less sugar than grape - nectarine has 7.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Nectarine and grapes contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both nectarine and grapes are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Nectarine and grapes contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Nectarine and grapes contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Nectarine and grapes contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Nectarine and grapes contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin and Vitamin B6, however, nectarine contains more niacin and pantothenic acid. Both grapes and nectarine contain significant amounts of thiamin and folate.
| Grapes | Nectarine | |
|---|---|---|
| Thiamin | 0.069 MG | 0.034 MG |
| Riboflavin | 0.07 MG | 0.027 MG |
| Niacin | 0.188 MG | 1.125 MG |
| Pantothenic acid | 0.05 MG | 0.185 MG |
| Vitamin B6 | 0.086 MG | 0.025 MG |
| Folate | 2 UG | 5 UG |
Minerals
calcium
Nectarine and grapes contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Nectarine and grapes contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Nectarine and grapes contain similar amounts of potassium - nectarine has 201mg of potassium per 100 grams and grape has 191mg 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, both grapes and nectarine contain significant amounts of lutein + zeaxanthin.
| Grapes | Nectarine | |
|---|---|---|
| beta-carotene | 39 UG | 150 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Grapes | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.002 G |
| Total | 0.011 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than grape per 100 grams.
| Grapes | Nectarine | |
|---|---|---|
| linoleic acid | 0.037 G | 0.111 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Nectarine has 40% less calories than grape - nectarine has 44 calories in 100g and grape has 69 calories.
Does nectarine or grapes have more carbohydrates?
By weight, nectarine has 40% fewer carbohydrates than grape - nectarine has 10.6g of carbs for 100g and grape has 18.1g of carbohydrates.