Nectarine vs Plum: Nutrition, Calories & Protein Compared



Nectarine - calories, kcal, weight, nutrition
Nectarine - calories, kcal, weight, nutrition

Nectarine vs Plum
Nutrition Facts

Nectarine
Serving size:
  change
one nectarine (120g)cup, slices (143g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 35

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Plum
Serving size:
  change
one plum (45g)cup, pitted (252g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Nectarine vs Plum 100g Compare


per 100gNectarinePlum
Calories44 46
Carbohydrates10.55 g11.42 g
Fat0.32 g0.28 g
Dietary fiber1.7 g1.4 g
Protein1.06 g0.7 g
Calcium6 mg6 mg
Iron0.28 mg0.17 mg
Magnessium9 mg7 mg
Phosphorus26 mg16 mg
Potassium201 mg157 mg
Zink0.17 mg0.1 mg
Vitaminium A332 µg345 µg
Vitaminium B1 (Thiamine)0.034 mg0.028 mg
Vitaminium B2 (riboflavin)0.027 mg0.026 mg
Vitaminium B3 (Niacin)1.125 mg0.417 mg
Vitaminium B50.185 mg0.135 mg
Vitaminium B60.025 mg0.029 mg
Vitaminium B9 (Folic acid)5 mg5 mg
Vitaminium C5.4 mg9.5 mg
Vitaminium E0.77 mg0.26 mg
Vitaminium K2.2 µg6.4 µg
Beta karoten150 mg190 mg

Discover the Sweet Differences: Nectarine vs. Plum

When it comes to summer fruits, nectarines and plums stand out for their sweet, juicy flavors and vibrant colors. Both belonging to the stone fruit family, they share some similarities but also have distinct differences that might influence your choice depending on taste preference, nutritional needs, or culinary uses. Let's dive into the fascinating world of nectarines and plums to explore what sets them apart and what they have in common.

A Bite into Nectarines and Plums

Nectarines, with their smooth skin and sweet-tart flavor, are often mistaken for peaches. However, they have their unique taste and texture that make them a favorite among fruit lovers. Plums, on the other hand, offer a juicy bite with a sweet and slightly tangy flavor, encased in a skin that ranges from deep purple to red and even yellow. The diversity in plum varieties means there's a plum for every palate.

Both fruits are not only delicious but also packed with vitamins, minerals, and antioxidants, making them a healthy addition to your diet. But when it comes to choosing between nectarine and plum, you might wonder which one edges out in terms of nutritional value.

Nutritional Face-Off

When comparing nectarine vs. plum calories, the difference is minimal, with nectarines having slightly fewer calories than plums—44 versus 46 calories per 100 grams, respectively. This small difference is unlikely to impact your diet significantly, but it's worth noting for those who meticulously count their caloric intake.

In the carbohydrate department, both fruits are fairly similar, with nectarines containing 10.55 grams and plums 11.42 grams per 100 grams. However, nectarines have a bit more fiber (1.7 grams) compared to plums (1.4 grams), which is beneficial for digestion and overall health.

Protein content is also slightly higher in nectarines, with 1.06 grams versus 0.7 grams in plums. While neither fruit is a protein powerhouse, it's an interesting fact for those looking to maximize their nutrient intake from every food source.

One of the most significant differences is in the vitamin and mineral content. Nectarines boast a higher amount of vitamins A and E, essential for eye health and skin health, respectively. Plums, however, contain more vitamin C and K, crucial for immune function and blood clotting.

Both fruits are low in fat and contain no cholesterol, making them heart-healthy choices. They also offer a good dose of potassium, which is important for blood pressure regulation and healthy heart function.

So, Which One Should You Choose?

The choice between a nectarine and a plum might come down to personal preference in taste and texture, or specific dietary needs based on their nutritional profiles. Whether you're looking for a fruit that's slightly lower in calories and higher in fiber or one that offers more vitamin C, both nectarines and plums are excellent, healthful options to enjoy throughout their season.

In the end, why not enjoy both? Nectarines and plums can both be savored fresh, tossed into salads, baked into desserts, or even grilled for a savory twist. By incorporating a variety of fruits into your diet, you're not only treating your taste buds but also providing your body with a broad spectrum of nutrients necessary for good health.

Nectarine 100g

44kcal

Calories source

  • 86% CARBS.
  • 9% PROTEIN
  • 6% FAT

Plum 100g

46kcal

Calories source

  • 90% CARBS
  • 5% PROTEIN
  • 5% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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