Nectarine vs. Sweet Potatoes
Nutrition comparison of Nectarine and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and sweet potatoes:
- Both sweet potatoes and nectarine are high in potassium.
- Sweet potato has more beta-carotene than nectarine, however, nectarine contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 49% less calories than sweet potato - sweet potato has 86 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Nectarine has a macronutrient ratio of 9:85:6 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Sweet Potatoes | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 85% | 92% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 48% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 76% more dietary fiber than nectarine - sweet potato has 3g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Sweet potatoes and nectarine contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Sweet potatoes and nectarine contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both sweet potatoes and nectarine are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine has 125% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 40 times more Vitamin A than nectarine - sweet potato has 709ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Sweet potatoes and nectarine contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Sweet potatoes and nectarine contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both nectarine and sweet potatoes contain significant amounts of niacin.
| Nectarine | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.034 MG | 0.078 MG |
| Riboflavin | 0.027 MG | 0.061 MG |
| Niacin | 1.125 MG | 0.557 MG |
| Pantothenic acid | 0.185 MG | 0.8 MG |
| Vitamin B6 | 0.025 MG | 0.209 MG |
| Folate | 5 UG | 11 UG |
Minerals
calcium
Sweet potato has 400% more calcium than nectarine - sweet potato has 30mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Sweet potatoes and nectarine contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both sweet potatoes and nectarine are high in potassium. Sweet potato has 68% more potassium than nectarine - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| Quercetin | 0.69 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than nectarine per 100 grams, however, nectarine contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Nectarine | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 150 UG | 8509 UG |
| lutein + zeaxanthin | 130 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.001 G |
| Total | 0.002 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than sweet potato per 100 grams.
| Nectarine | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.111 G | 0.013 G |
| Total | 0.111 G | 0.013 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.
Note: The specific food items compared are: Nectarine (Nectarines, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Nectarine g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or nectarine contain more calories in 100 grams?Nectarine has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and nectarine has 44 calories.
Does sweet potatoes or nectarine have more carbohydrates?
By weight, nectarine has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.
Does sweet potatoes or nectarine contain more potassium?
Both sweet potatoes and nectarine are high in potassium. Sweet potato has 70% more potassium than nectarine - sweet potato has 337mg of potassium in 100 grams and nectarine has 201mg of potassium.