Cherries vs. Nectarine

Nutrition comparison of Cherries and Nectarine


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

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

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

  • Both nectarine and cherries are high in potassium.
  • Cherry is a great source of dietary fiber.
  • Nectarine has more niacin.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Nectarine src

Calories and Carbs

calories

Nectarine and cherries contain similar amounts of calories - nectarine has 44 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is heavier in carbs and similar to nectarine for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for nectarine, 9:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Nectarine
Protein 6% 9%
Carbohydrates 91% 86%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Nectarine and cherries contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 24% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Nectarine has 38% less sugar than cherry - nectarine has 7.9g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

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

Fat

saturated fat

Both nectarine and cherries are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Nectarine and cherries contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

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

Vitamin E

Nectarine and cherries contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Nectarine and cherries contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Nectarine
Thiamin 0.027 MG 0.034 MG
Riboflavin 0.033 MG 0.027 MG
Niacin 0.154 MG 1.125 MG
Pantothenic acid 0.199 MG 0.185 MG
Vitamin B6 0.049 MG 0.025 MG
Folate 4 UG 5 UG

Minerals

calcium

Nectarine and cherries contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Nectarine and cherries contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Both nectarine and cherries are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium per 100 grams and cherry has 222mg 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,

Cherries Nectarine
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg ~
myricetin 0.05 mg ~
Quercetin 2.29 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, both cherries and nectarine contain significant amounts of lutein + zeaxanthin.

Cherries Nectarine
beta-carotene 38 UG 150 UG
lutein + zeaxanthin 85 UG 130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than nectarine per 100 grams.

Cherries Nectarine
alpha linoleic acid 0.026 G 0.002 G
Total 0.026 G 0.002 G

omega 6s

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

Cherries Nectarine
linoleic acid 0.027 G 0.111 G
Total 0.027 G 0.111 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 Cherries or Nectarine .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Nectarine (Nectarines, raw) .

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G Water G
G Starch G
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FAQ

Does nectarine or cherries contain more calories in 100 grams?
Nectarine and cherries contain similar amounts of calories - nectarine has 44 calories in 100g and cherry has 63 calories.

Does nectarine or cherries have more carbohydrates?
By weight, nectarine and cherries contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and cherry has 16g of carbohydrates.

Does nectarine or cherries contain more potassium?
Both nectarine and cherries are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium in 100 grams and cherry has 222mg of potassium.