Nectarine vs. Orange
Nutrition comparison of Nectarine and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and orange:
- Orange has more thiamin and folate, however, nectarine contains more niacin.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and orange contain similar amounts of calories - nectarine has 44 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, nectarine is lighter in carbs and similar to orange for protein and fat. Nectarine has a macronutrient ratio of 9:85:6 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Orange | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 85% | 91% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and orange contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange 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 orange has 2.4g of dietary fiber.
sugar
Nectarine and orange contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Nectarine and orange contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both nectarine and orange are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 733% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Nectarine and orange contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Nectarine and orange contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Nectarine and orange contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and folate, however, nectarine contains more niacin. Both nectarine and orange contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Nectarine | Orange | |
|---|---|---|
| Thiamin | 0.034 MG | 0.1 MG |
| Riboflavin | 0.027 MG | 0.04 MG |
| Niacin | 1.125 MG | 0.4 MG |
| Pantothenic acid | 0.185 MG | 0.25 MG |
| Vitamin B6 | 0.025 MG | 0.051 MG |
| Folate | 5 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 617% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Nectarine and orange contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Nectarine and orange contain similar amounts of potassium - nectarine has 201mg of potassium per 100 grams and orange has 169mg 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, both nectarine and orange contain significant amounts of lutein + zeaxanthin.
| Nectarine | Orange | |
|---|---|---|
| beta-carotene | 150 UG | 71 UG |
| lutein + zeaxanthin | 130 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Orange | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.011 G |
| Total | 0.002 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than orange per 100 grams.
| Nectarine | Orange | |
|---|---|---|
| linoleic acid | 0.111 G | 0.031 G |
| Total | 0.111 G | 0.031 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 (%) |
Orange 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 % |
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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 orange contain more calories in 100 grams?Nectarine and orange contain similar amounts of calories - nectarine has 44 calories in 100g and orange has 46 calories.
Does nectarine or orange have more carbohydrates?
By weight, nectarine and orange contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.