First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Nectarines | Kiwi fruit |
| Nutrient | nectarines | kiwi fruit |
| Protein | 5g | 4g |
| Carbohydrate | 48g | 48g |
| Fiber | 8g | 10g |
| Fat | 1g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | nectarines | kiwi fruit |
| Choline | 6% | 6% |
| Vitamin A | 12% | 2% |
| Vitamin C | 33% | 405% |
| Vitamin E | 29% | 40% |
| Vitamin K | 13% | 165% |
Nectarines have significantly more Vitamins A than kiwi fruit. Kiwi fruit have significantly more Vitamins E, C, K than nectarines. Nectarines are a good source of Vitamin E, Vitamin C, Potassium, Phosphorus, Iron. Nectarines are a great source of Niacin. Kiwi fruit are a good source of Potassium, Calcium. Kiwi fruit are a great source of Vitamin E. Kiwi fruit are an excellent source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | nectarines | kiwi fruit |
| Vitamin B1 | 16% | 9% |
| Vitamin B2 | 11% | 8% |
| Vitamin B3 | 43% | 9% |
| Vitamin B5 | 17% | 12% |
| Vitamin B6 | 10% | 19% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | nectarines | kiwi fruit |
| Sodium | 0% | 1% |
| Potasium | 26% | 29% |
| Calcium | 5% | 22% |
| Magnesium | 12% | 16% |
| Phosphorus | 20% | 19% |
| Iron | 21% | 17% |
| Manganese | 11% | 14% |
| Selenium | 0% | 1% |
| Copper | 39% | 43% |
| Zinc | 8% | 5% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
