Nectarine vs. Carrots
Nutrition comparison of Nectarine and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and carrots:
- Both nectarine and carrots are high in potassium.
- Carrot has more riboflavin, Vitamin B6 and folate.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and carrots contain similar amounts of calories - nectarine has 44 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, nectarine is similar to carrots for protein, carbs and fat. Nectarine has a macronutrient ratio of 9:86:6 and for carrots, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Carrots | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 86% | 87% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and carrots contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 65% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Nectarine and carrots contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Nectarine and carrots contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both nectarine and carrots are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Nectarine and carrots contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 48 times more Vitamin A than nectarine - nectarine has 17ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Nectarine and carrots contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Nectarine and carrots contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more riboflavin, Vitamin B6 and folate. Both nectarine and carrots contain significant amounts of thiamin, niacin and pantothenic acid.
| Nectarine | Carrots | |
|---|---|---|
| Thiamin | 0.034 MG | 0.066 MG |
| Riboflavin | 0.027 MG | 0.058 MG |
| Niacin | 1.125 MG | 0.983 MG |
| Pantothenic acid | 0.185 MG | 0.273 MG |
| Vitamin B6 | 0.025 MG | 0.138 MG |
| Folate | 5 UG | 19 UG |
Minerals
calcium
Carrot has 450% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Nectarine and carrots contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both nectarine and carrots are high in potassium. Carrot has 59% more potassium than nectarine - nectarine has 201mg of potassium per 100 grams and carrot has 320mg 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 carrot per 100 grams, however, carrot contains more kaempferol than nectarine per 100 grams.
| Nectarine | Carrots | |
|---|---|---|
| Quercetin | 0.69 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| kaempferol | ~ | 0.24 mg |
| myricetin | ~ | 0.04 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 nectarine and carrots contain significant amounts of lutein + zeaxanthin.
| Nectarine | Carrots | |
|---|---|---|
| beta-carotene | 150 UG | 8285 UG |
| lutein + zeaxanthin | 130 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and carrots contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.002 G |
| Total | 0.002 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both nectarine and carrots contain significant amounts of linoleic acid.
| Nectarine | Carrots | |
|---|---|---|
| linoleic acid | 0.111 G | 0.1 G |
| Total | 0.111 G | 0.1 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 (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 carrots contain more calories in 100 grams?Nectarine and carrots contain similar amounts of calories - nectarine has 44 calories in 100g and carrot has 41 calories.
Does nectarine or carrots have more carbohydrates?
By weight, nectarine and carrots contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does nectarine or carrots contain more potassium?
Both nectarine and carrots are high in potassium. Carrot has 60% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and carrot has 320mg of potassium.