Nectarine vs. Plums
Nutrition comparison of Nectarine and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and plums:
- Nectarine has more niacin.
- Nectarine is a great source of potassium.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and plums contain similar amounts of calories - nectarine has 44 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, nectarine is lighter in carbs and similar to plums for protein and fat. Nectarine has a macronutrient ratio of 9:86:5 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Plums | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 86% | 90% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and plums contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Nectarine and plums contain similar amounts of dietary fiber - nectarine has 1.7g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Nectarine and plums contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Nectarine and plums contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both nectarine and plums are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has 76% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Nectarine and plums contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Nectarine and plums contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Nectarine and plums contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Nectarine has more niacin. Both nectarine and plums contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Nectarine | Plums | |
|---|---|---|
| Thiamin | 0.034 MG | 0.028 MG |
| Riboflavin | 0.027 MG | 0.026 MG |
| Niacin | 1.125 MG | 0.417 MG |
| Pantothenic acid | 0.185 MG | 0.135 MG |
| Vitamin B6 | 0.025 MG | 0.029 MG |
| Folate | 5 UG | 5 UG |
Minerals
calcium
Nectarine and plums contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Nectarine and plums contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Nectarine is a great source of potassium and it has 28% more potassium than plum - nectarine has 201mg of potassium per 100 grams and plum has 157mg 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, both nectarine and plums contain significant amounts of quercetin.
| Nectarine | Plums | |
|---|---|---|
| Quercetin | 0.69 mg | 0.9 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 plums contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Nectarine | Plums | |
|---|---|---|
| beta-carotene | 150 UG | 190 UG |
| lutein + zeaxanthin | 130 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than plum per 100 grams.
| Nectarine | Plums | |
|---|---|---|
| linoleic acid | 0.111 G | 0.044 G |
| Total | 0.111 G | 0.044 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 (%) |
Plums 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 % |
|
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 plums contain more calories in 100 grams?Nectarine and plums contain similar amounts of calories - nectarine has 44 calories in 100g and plum has 46 calories.
Does nectarine or plums have more carbohydrates?
By weight, nectarine and plums contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.