Apple vs. Nectarine

Nutrition comparison of Apple and Nectarine


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus nectarine (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and nectarine:

  • Apple is a great source of dietary fiber.
  • Nectarine has more niacin and pantothenic acid.
  • Nectarine is a great source of potassium.
Detailed nutritional comparison of apple and nectarine is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Nectarine src

Calories and Carbs

calories

Nectarine and apple contain similar amounts of calories - nectarine has 44 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to nectarine for fat. Apple has a macronutrient ratio of 2:95:3 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Nectarine
Protein 2% 9%
Carbohydrates 95% 85%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Nectarine and apple contain similar amounts carbs - nectarine has 10.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Apple is a great source of dietary fiber and it has 41% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Nectarine and apple contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and apple has 10.4g of sugar.



Protein

protein

Nectarine and apple contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both nectarine and apple are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Nectarine and apple contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Nectarine and apple contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Nectarine and apple contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Nectarine and apple contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Nectarine has more niacin and pantothenic acid. Both apple and nectarine contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Apple Nectarine
Thiamin 0.017 MG 0.034 MG
Riboflavin 0.026 MG 0.027 MG
Niacin 0.091 MG 1.125 MG
Pantothenic acid 0.061 MG 0.185 MG
Vitamin B6 0.041 MG 0.025 MG
Folate 3 UG 5 UG

Minerals

calcium

Nectarine and apple contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Nectarine and apple contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Nectarine is a great source of potassium and it has 88% more potassium than apple - nectarine has 201mg of potassium per 100 grams and apple has 107mg 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,

Apple Nectarine
luteolin 0.12 mg ~
kaempferol 0.14 mg ~
Quercetin 4.01 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,

Apple Nectarine
beta-carotene 27 UG 150 UG
lutein + zeaxanthin 29 UG 130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and nectarine contain small amounts of alpha linoleic acid (ALA).

Apple Nectarine
alpha linoleic acid 0.009 G 0.002 G
Total 0.009 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, nectarine has more linoleic acid than apple per 100 grams.

Apple Nectarine
linoleic acid 0.043 G 0.111 G
Total 0.043 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.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Nectarine (Nectarines, raw) .

Apple g

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G Water G
G Starch G
G Alcohol G


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