Nectarine vs. Strawberries
Nutrition comparison of Nectarine and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and strawberries:
- Nectarine has more niacin, however, strawberry contains more folate.
- Nectarine is a great source of potassium.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and nectarine contain similar amounts of calories - strawberry has 32 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is heavier in carbs, lighter in fat and similar to strawberries for protein. Nectarine has a macronutrient ratio of 9:85:6 and for strawberries, 6:81:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Strawberries | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 85% | 81% |
| Fat | 6% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and nectarine contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Strawberries and nectarine contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Strawberries and nectarine contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Strawberries and nectarine contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both strawberries and nectarine are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 989% more Vitamin C than nectarine - strawberry has 58.8mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Strawberries and nectarine contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Strawberries and nectarine contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Strawberries and nectarine contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more niacin, however, strawberry contains more folate. Both nectarine and strawberries contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Nectarine | Strawberries | |
|---|---|---|
| Thiamin | 0.034 MG | 0.024 MG |
| Riboflavin | 0.027 MG | 0.022 MG |
| Niacin | 1.125 MG | 0.386 MG |
| Pantothenic acid | 0.185 MG | 0.125 MG |
| Vitamin B6 | 0.025 MG | 0.047 MG |
| Folate | 5 UG | 24 UG |
Minerals
calcium
Strawberry has 167% more calcium than nectarine - strawberry has 16mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Strawberries and nectarine contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Nectarine is a great source of potassium and it has 31% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and nectarine has 201mg 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 strawberries contain significant amounts of quercetin.
| Nectarine | Strawberries | |
|---|---|---|
| Quercetin | 0.69 mg | 1.11 mg |
| kaempferol | ~ | 0.5 mg |
| myricetin | ~ | 0.04 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 | Strawberries | |
|---|---|---|
| beta-carotene | 150 UG | 7 UG |
| lutein + zeaxanthin | 130 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.065 G |
| Total | 0.002 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both nectarine and strawberries contain significant amounts of linoleic acid.
| Nectarine | Strawberries | |
|---|---|---|
| linoleic acid | 0.111 G | 0.09 G |
| Total | 0.111 G | 0.09 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.
Note: The specific food items compared are: Nectarine (Nectarines, raw) and Strawberries (Strawberries, raw) .
Nectarine g
()
|
Daily Values (%) |
Strawberries 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 % |
|
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 % |
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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 % |
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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 strawberries or nectarine contain more calories in 100 grams?Strawberries and nectarine contain similar amounts of calories - strawberry has 32 calories in 100g and nectarine has 44 calories.
Does strawberries or nectarine have more carbohydrates?
By weight, strawberries and nectarine contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.