Avocado vs. Nectarine
Nutrition comparison of Avocado and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and nectarine:
- Both nectarine and avocado are high in potassium.
- Avocado has 25.3 times less sugar than nectarine.
- Avocado has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber.
- Nectarine has 84 times less saturated fat than avocado.
- Nectarine has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than nectarine.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and nectarine has 74% less calories than avocado - nectarine has 44 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to nectarine per calorie. Avocado has a macronutrient ratio of 4:19:77 and for nectarine, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Nectarine | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 86% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and avocado contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 300% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 25.3 times less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Nectarine and avocado contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Nectarine has 84 times less saturated fat than avocado - nectarine has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 63% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Nectarine and avocado contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Nectarine and avocado contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Nectarine and avocado contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both avocado and nectarine contain significant amounts of niacin.
| Avocado | Nectarine | |
|---|---|---|
| Thiamin | 0.075 MG | 0.034 MG |
| Riboflavin | 0.143 MG | 0.027 MG |
| Niacin | 1.912 MG | 1.125 MG |
| Pantothenic acid | 1.463 MG | 0.185 MG |
| Vitamin B6 | 0.287 MG | 0.025 MG |
| Folate | 89 UG | 5 UG |
Minerals
calcium
Nectarine and avocado contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Nectarine and avocado contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both nectarine and avocado are high in potassium. Avocado has 152% more potassium than nectarine - nectarine has 201mg of potassium per 100 grams and avocado has 507mg 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, nectarine has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than nectarine per 100 grams.
| Avocado | Nectarine | |
|---|---|---|
| beta-carotene | 63 UG | 150 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Avocado | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.002 G |
| Total | 0.125 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than nectarine per 100 grams.
| Avocado | Nectarine | |
|---|---|---|
| linoleic acid | 1.674 G | 0.111 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and nectarine has 70% less calories than avocado - nectarine has 44 calories in 100g and avocado has 167 calories.
Does nectarine or avocado have more carbohydrates?
By weight, nectarine and avocado contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does nectarine or avocado contain more potassium?
Both nectarine and avocado are high in potassium. Avocado has 150% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and avocado has 507mg of potassium.