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Apple vs. Nectarine — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on January 24, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Apple
vs
Nectarine

Summary

Apple contains more Vitamin B6, fiber, and less fat than nectarine. Apple is also low in glycemic index.

On the other hand, nectarine provides more vitamins and minerals than apples. Nectarine is also low in sodium and saturated fat.

Introduction

Both members of the Rosaceae family are high in vitaminscarbs, and minerals. However, apples and nectarines differ in nutrient content.
We will discuss the main differences between apples and nectarines, focusing on nutrition and health benefits. 

What's The Actual Difference?

Nectarines are peach types distinguished by a genetic mutation that results in smooth skin rather than peach's typical fuzzy skin. Apples are members of the Malus genus, and there are over 75.000 apple cultivars. Nectarine is juicier and softer than apples. Both fruits are usually eaten raw; however, apples can also be used in apple pie, apple crispapple butter, etc.

Nutrition

This article section will compare the nutritional content between a nectarine and an apple. At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in their nutrition. This article discusses the food varieties: raw nectarine and raw apple with skin.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +30.9%
Contains more Protein +307.7%
Contains more Fats +88.2%
Contains more Other +140%
Equal in Water - 87.59
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Carbs +30.9%
Contains more Protein +307.7%
Contains more Fats +88.2%
Contains more Other +140%
Equal in Water - 87.59

Vitamins

Nectarines contain more vitamins than apples. Nectarine has ten times more Vitamin B3, five times more Vitamin A, and three times more Vitamin E.

It also has more Vitamin C, Vitamin B1, Vitamin B5, and folate

On the other hand, apples have more Vitamin B6.

These fruits contain equal levels of Vitamin B2 and Vitamin K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
1
:
Contains more Vitamin B6 +64%
Contains more Vitamin A +514.8%
Contains more Vitamin E +327.8%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +1136.3%
Contains more Vitamin B5 +203.3%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 2.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B6 +64%
Contains more Vitamin A +514.8%
Contains more Vitamin E +327.8%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +1136.3%
Contains more Vitamin B5 +203.3%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.027
Equal in Vitamin K - 2.2

Minerals

Nectarine is relatively richer in minerals than apples. It provides iron, phosphorus, zinc, magnesium, potassium, and copper.

Nectarine is also lower in sodium.

Both fruits have equal calcium. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +133.3%
Contains more Magnesium +80%
Contains more Phosphorus +136.4%
Contains more Potassium +87.9%
Contains less Sodium -100%
Contains more Zinc +325%
Contains more Copper +218.5%
Contains more Manganese +54.3%
Equal in Calcium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Iron +133.3%
Contains more Magnesium +80%
Contains more Phosphorus +136.4%
Contains more Potassium +87.9%
Contains less Sodium -100%
Contains more Zinc +325%
Contains more Copper +218.5%
Contains more Manganese +54.3%
Equal in Calcium - 6

Glycemic Index

According to the International Tables of Glycemic Index, nectarine has a glycemic index equal to 43, and an apple's glycemic index is calculated at 36. Both are considered low-GI foods.

Calories

Apple has 52 calories per 100 g, and nectarine contains 44 calories per 100 g.

Carbs

The carbs content of apples depends on the variety. Apple contains 12.4g of fiber and 11.42g of net carbs, while nectarine has 1.7g of fiber and 9g of net carbs per 100g. However, apples' carbs are calculated to be 13.81g. Nectarine has 10g of carbs per 100g. 

Apples are high in both types of fiber, especially soluble fibers, which help maintain healthy blood glucose and cholesterol levels

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +54.8%
Contains more Fructose +330.7%
Contains more Starch +40%
Contains more Sucrose +135.3%
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +54.8%
Contains more Fructose +330.7%
Contains more Starch +40%
Contains more Sucrose +135.3%

Fats

Both apples and nectarine contain tiny amounts of fats.

Cholesterol

Apple and nectarine have no cholesterol.

Protein

Apple and nectarine contain tiny amounts of protein.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Apples have been shown in studies to improve vascular function, blood pressure, lipid profile, and inflammation. Apples' cardioprotective properties have been attributed to their high polyphenol content. According to another study, apples contain soluble fiber, which may help lower blood cholesterol levels (1).

As for nectarines, they may also lower cholesterol levels and blood pressure, which are risk factors for heart disease (2).

Thus, nectarine and apple could be components of a balanced diet.

Diabetes

The main phenols in nectarines are catechins, anthocyanins, chlorogenic acids, and quercetins. These substances contain phenolic groups and can help prevent the progression of diabetes. These phenolic compounds have anti-inflammatory and anti-obesity properties. According to one study (3), these phenolic bioactive compounds significantly impact obesity-related diabetes.

According to one study (4), eating an apple before a high glycemic index food, such as rice, significantly reduces the glycemic response of the meal without affecting satiety levels. This effect provides apples with the metabolic potential to reduce glycemic excursions as well as the risk of type 2 diabetes and its associated complications. Apple consumption has been linked to a 17% lower risk of developing type 2 diabetes. A weekly serving of apples is linked to a 3% reduction in diabetes risk (5).

Cancer

Several studies indicate that apples may help reduce cancer risk, particularly lung cancer. According to the study (6), Apple consumption has been linked to a lower risk of lung cancer in both men and women. Lung cancer is less common in all ethnic groups.

Another study (7) discovered that eating at least two nectarines per day reduced the risk of breast cancer by 41% over 24 years.

Asthma

One study (8) found that eating at least two apples per week was associated with asthma in 600 people and 900 people without asthma.

According to another study, apples are high in antioxidants, which may help protect the lungs from oxidative damage.

Apple flavonoids, in general, help reduce the risk of asthma.

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: January 24, 2024
Medically reviewed by Igor Bussel

Infographic

Apple vs Nectarine infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +1157.1%
Contains more Polyunsaturated fat +121.6%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +1157.1%
Contains more Polyunsaturated fat +121.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Nectarine
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apple Nectarine Opinion
Net carbs 11.41g 8.85g Apple
Protein 0.26g 1.06g Nectarine
Fats 0.17g 0.32g Nectarine
Carbs 13.81g 10.55g Apple
Calories 52kcal 44kcal Apple
Starch 0.05g 0.07g Nectarine
Fructose 5.9g 1.37g Apple
Sugar 10.39g 7.89g Nectarine
Fiber 2.4g 1.7g Apple
Calcium 6mg 6mg
Iron 0.12mg 0.28mg Nectarine
Magnesium 5mg 9mg Nectarine
Phosphorus 11mg 26mg Nectarine
Potassium 107mg 201mg Nectarine
Sodium 1mg 0mg Nectarine
Zinc 0.04mg 0.17mg Nectarine
Copper 0.027mg 0.086mg Nectarine
Manganese 0.035mg 0.054mg Nectarine
Vitamin A 54IU 332IU Nectarine
Vitamin A RAE 3µg 17µg Nectarine
Vitamin E 0.18mg 0.77mg Nectarine
Vitamin C 4.6mg 5.4mg Nectarine
Vitamin B1 0.017mg 0.034mg Nectarine
Vitamin B2 0.026mg 0.027mg Nectarine
Vitamin B3 0.091mg 1.125mg Nectarine
Vitamin B5 0.061mg 0.185mg Nectarine
Vitamin B6 0.041mg 0.025mg Apple
Folate 3µg 5µg Nectarine
Vitamin K 2.2µg 2.2µg
Tryptophan 0.001mg 0.005mg Nectarine
Threonine 0.006mg 0.009mg Nectarine
Isoleucine 0.006mg 0.009mg Nectarine
Leucine 0.013mg 0.014mg Nectarine
Lysine 0.012mg 0.016mg Nectarine
Methionine 0.001mg 0.006mg Nectarine
Phenylalanine 0.006mg 0.021mg Nectarine
Valine 0.012mg 0.013mg Nectarine
Histidine 0.005mg 0.008mg Nectarine
Saturated Fat 0.028g 0.025g Nectarine
Monounsaturated Fat 0.007g 0.088g Nectarine
Polyunsaturated fat 0.051g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Apple
10%
Nectarine
Minerals Daily Need Coverage Score
4%
Apple
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.