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.
Detailed nutritional comparison of nectarine and plums 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: Nectarine (Nectarines, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nectarine src
Image of Plums src

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 similar to plums for protein, carbs and fat. Nectarine has a macronutrient ratio of 9:86:6 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nectarine Plums
Protein 9% 6%
Carbohydrates 86% 89%
Fat 6% 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 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 Plums .

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

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G Water G
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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.