Nectarine vs. Broccoli
Nutrition comparison of Nectarine and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and broccoli:
- Both nectarine and broccoli are high in potassium.
- Broccoli has 3.6 times less sugar than nectarine.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and broccoli contain similar amounts of calories - nectarine has 44 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, nectarine is lighter in protein, much heavier in carbs and similar to broccoli for fat. Nectarine has a macronutrient ratio of 9:86:6 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Broccoli | |
|---|---|---|
| Protein | 9% | 27% |
| Carbohydrates | 86% | 64% |
| Fat | 6% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and broccoli contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 53% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 3.6 times less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 166% more protein than nectarine - nectarine has 1.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both nectarine and broccoli are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 15 times more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Nectarine and broccoli contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Nectarine and broccoli contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 45 times more Vitamin K than nectarine - nectarine has 2.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both nectarine and broccoli contain significant amounts of thiamin and niacin.
| Nectarine | Broccoli | |
|---|---|---|
| Thiamin | 0.034 MG | 0.071 MG |
| Riboflavin | 0.027 MG | 0.117 MG |
| Niacin | 1.125 MG | 0.639 MG |
| Pantothenic acid | 0.185 MG | 0.573 MG |
| Vitamin B6 | 0.025 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 683% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 161% more iron than nectarine - nectarine has 0.28mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both nectarine and broccoli are high in potassium. Broccoli has 57% more potassium than nectarine - nectarine has 201mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| Quercetin | 0.69 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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,
| Nectarine | Broccoli | |
|---|---|---|
| beta-carotene | 150 UG | 361 UG |
| lutein + zeaxanthin | 130 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.0215 G |
| Total | 0.002 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than broccoli per 100 grams.
| Nectarine | Broccoli | |
|---|---|---|
| linoleic acid | 0.111 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.111 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Nectarine or Broccoli .
Nectarine g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 broccoli contain more calories in 100 grams?Nectarine and broccoli contain similar amounts of calories - nectarine has 44 calories in 100g and broccoli has 34 calories.
Does nectarine or broccoli have more carbohydrates?
By weight, nectarine and broccoli contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does nectarine or broccoli contain more potassium?
Both nectarine and broccoli are high in potassium. Broccoli has 60% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and broccoli has 316mg of potassium.