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Persimmon vs. Nectarine — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on February 12, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Persimmon
vs
Nectarine

Summary

Persimmon has higher vitamin C levels than nectarine, with a 67% higher coverage of the daily recommended intake for this nutrient. Additionally, when it comes to iron and calcium, persimmon is significantly richer, containing nine times more iron and four times more calcium than nectarine. Persimmon provides 2.5mg of iron, whereas nectarine has a lower iron content of 0.28mg.

Introduction

The nutritional and health benefits of persimmons and nectarines will be discussed.

Nutrition

This section compares the nutritional content of raw nectarine and raw persimmon. An infographic at the bottom of this page explains the nutrition differences. A serving of nectarine is one fruit without refuse, equivalent to 25 grams. In contrast, a serving of persimmon is measured as one NLEA serving, amounting to 140 grams

Macronutrients and Calories

Persimmon is more macronutrient-dense than nectarine. While both fruits are predominantly water, persimmon has more fats and carbohydrates than nectarine. However, nectarine has a higher water content than persimmon.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25%
Contains more Carbs +217.5%
Contains more Other +87.5%
Contains more Protein +32.5%
Contains more Water +36%
34% 64%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 33.5 g
Water: 64.4 g
Other: 0.9 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 Fats +25%
Contains more Carbs +217.5%
Contains more Other +87.5%
Contains more Protein +32.5%
Contains more Water +36%

Calories

A hundred grams of nectarines contains 44 calories, whereas the same amount of persimmon contains 127 calories.

Protein

The amount of protein in both is low. 100g of nectarine contains 1g of protein, and the same amount of persimmons contains 0.8g.

Fats

Both persimmon and nectarine contain tiny amounts of fat.  A 100-gram nectarine contains 0.3g of fat, while a 100-gram persimmon contains 0.4g. Both do not contain trans fats.

Nectarine and persimmons naturally contain no cholesterol.

Carbohydrates

Persimmons have more carbs than nectarines due to their net carb content. Persimmons have 33.5g of carbohydrates per 100g, while nectarines have 10.5g. Aside from net carbs, the main carbohydrates found in nectarine are dietary fiber (1,7 g), fructose (1,37 g), and sugar (7,89 g), which are not found in persimmon.

Vitamins

Nectarines are relatively richer in vitamins. Nectarines include several B-group vitamins, including vitamins B1B2B3B5B6, and folate.  Nectarine also contains small amounts of vitamin A and vitamin KPersimmons, on the other hand, are a significant source of vitamin C. They have 12 times more vitamin C content than nectarine. Both of them are absent in vitamin D and vitamin B12.

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.
:
Contains more Vitamin C +1122.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 220% 0% 0% 0% 0% 0% 0% 0% 0%
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 C +1122.2%

Minerals

Nectarine has more zincmagnesiumcopper, and manganese than persimmon. At the same time, persimmons contain more significant amounts of calcium (4 times more), iron (9 times more), and potassium (1,5 times more). Both have the same amount of phosphorus, although nectarine has a lower sodium content than persimmon.

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 Calcium +350%
Contains more Iron +792.9%
Contains more Potassium +54.2%
Contains less Sodium -100%
Equal in Phosphorus - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 94% 0% 12% 28% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +350%
Contains more Iron +792.9%
Contains more Potassium +54.2%
Contains less Sodium -100%
Equal in Phosphorus - 26

Oxalates 

The oxalate content of persimmon is 7mg, and the oxalate content of nectarine is 4 mg per 100 grams. Both are considered to be low in oxalates.

Glycemic Index

The glycemic index of nectarin is 43, whereas the glycemic index of persimmon is 61. So, nectarine is classified as a low-glycemic index food, whereas persimmon is a medium-glycemic food.

Glycemic Load

The glycemic load of persimmon and nectarin is equal to 5. As we can see, the glycemic load of both nectarine and persimmon falls in the low category.

Insulin Index

There are no specific insulin index values for nectarine. The insulin index of persimmon is 47.

Acidity

Persimmon ranges from 4.42 to 4.70. Nectarine acidity has been determined to be -3.1 based on the PRAL, making it alkaline. Nectarine has a pH of 3.05 to 4.73. Persimmon has an alkaline PRAL of -5.5.

Weight Loss and Diets

While persimmons, with their higher carb content, are not ideal for keto, they can be consumed in moderation during the Atkins diet and are recommended during the consolidation phase of the DASH diet. They align well with veganvegetarian, and pescetarian diets. On the other hand, nectarines, being low in calories and rich in fiber, can aid weight loss by promoting feelings of fullness. The inclusion of daily fruit servings, like nectarines, has been associated with weight loss, contrasting with the weight gain linked to starchy and low-fiber foods.

Health Impact

Cardiovascular Health

Section reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

Both persimmons and nectarines are rich in flavonoids, which have been shown to decrease the risk of cardiovascular diseases (1,2).

The study indicates that persimmons have the potential to lower arterial blood pressure and decrease the risk of atherosclerosis, while the effects of nectarines on these conditions remain unknown (3,4).

The impressive findings from the study reveal that persimmons may lower LDL (bad cholesterol) levels and inhibit the activity of HMG-CoA reductase, which is similar to the effects of statin drugs. While the same effect remains unknown for nectarines, the promising results suggest that incorporating persimmons into your diet may provide significant health benefits (5).

Diabetes

Both persimmons and nectarines offer potential benefits for managing diabetes and related complications through their rich phenolic content. Persimmon peel, abundant in antioxidants and dietary fiber, has demonstrated anti-diabetic effects, suggesting its potential use as a nutritional supplement for diabetes management (6). Nectarines, on the other hand, contribute to maintaining blood glucose levels with their antioxidants. Catechinsanthocyaninschlorogenic acids, and quercetins are the major phenolic groups found in nectarine, possessing anti-inflammatory and anti-obesity properties (7.8). Studies suggest that these phenolic bioactive compounds from nectarines significantly impact obesity-related diabetes, potentially aiding in the prevention and management of diabetes (9). 

Cancer

Persimmons are believed to exhibit potential benefits in treating various cancers, including prostate and breast cancersoral carcinoma cellshuman lymphoid leukemia cells, and precancerous colon polyps (10). However, as suggested by studies, nectarines may reduce the risk of breast cancer. Over 24 years, women who consumed at least two nectarines daily had a 41% lower risk of breast cancer (11). The antioxidant action of nectarines, attributed to their polyphenols, is implicated in cancer prevention. Additionally, men who include nectarines in their diet may experience a lower risk of lung cancer(12). 

Classification

Persimmons are technically berries, and the commercial persimmon fruit comes from the Ebenaceae family plant, Diospyros kaki L. They grow best in direct full sun but may withstand slight shade if planted in a warmer zone. On the other hand, nectarines, botanically classified as a variety of peaches, belong to the Rosaceae family and are scientifically known as Prunus persica. Unlike persimmons, nectarines are not technically berries. They are considered stone fruits, similar to peaches and plums. The Rosaceae family also includes fruit-bearing plants like applesstrawberries, and cherries.

Appearance

Persimmons are distinct fruits characterized by smooth skin and vibrant colors, ranging from orange to deep red. Persimmons come in various types, with astringent and non-astringent varieties. The fruit can have different shapes, including round or acorn-shaped, and the flesh is succulent, offering a sweet and honey-like taste when ripe. In contrast, nectarines, a type of peach with smooth skin, are characterized by a genetic mutation that gives them smooth skin rather than peaches' characteristic fuzzy texture.

Taste and Use

Both nectarines and persimmons offer diverse applications in sweet and savory dishes. With their sweet and juicy profile, nectarines are commonly used in baked goods, saladssalsassaucessmoothies, jams, and jellies and are enjoyed fresh. On the other hand, persimmons, known for their sweet, honey-like flavor, shine in sweet recipes such as barspuddings, and cookies, as well as in savory dishes like soups and salads. The culinary versatility of both fruits allows them to complement a wide range of dishes, providing unique and delightful flavors.

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: February 12, 2024
Medically reviewed by Elen Khachatrian

Infographic

Persimmon vs Nectarine infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Persimmon Nectarine Opinion
Net carbs 33.5g 8.85g Persimmon
Protein 0.8g 1.06g Nectarine
Fats 0.4g 0.32g Persimmon
Carbs 33.5g 10.55g Persimmon
Calories 127kcal 44kcal Persimmon
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g Persimmon
Fiber 1.7g Nectarine
Calcium 27mg 6mg Persimmon
Iron 2.5mg 0.28mg Persimmon
Magnesium 9mg Nectarine
Phosphorus 26mg 26mg
Potassium 310mg 201mg Persimmon
Sodium 1mg 0mg Nectarine
Zinc 0.17mg Nectarine
Copper 0.086mg Nectarine
Manganese 0.054mg Nectarine
Vitamin A 332IU Nectarine
Vitamin A RAE 17µg Nectarine
Vitamin E 0.77mg Nectarine
Vitamin C 66mg 5.4mg Persimmon
Vitamin B1 0.034mg Nectarine
Vitamin B2 0.027mg Nectarine
Vitamin B3 1.125mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.025mg Nectarine
Folate 5µg Nectarine
Vitamin K 2.2µg Nectarine
Tryptophan 0.014mg 0.005mg Persimmon
Threonine 0.041mg 0.009mg Persimmon
Isoleucine 0.035mg 0.009mg Persimmon
Leucine 0.058mg 0.014mg Persimmon
Lysine 0.045mg 0.016mg Persimmon
Methionine 0.007mg 0.006mg Persimmon
Phenylalanine 0.036mg 0.021mg Persimmon
Valine 0.042mg 0.013mg Persimmon
Histidine 0.016mg 0.008mg Persimmon
Saturated Fat 0.025g Persimmon
Monounsaturated Fat 0.088g Nectarine
Polyunsaturated fat 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Persimmon 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
18%
Persimmon
10%
Nectarine
Minerals Daily Need Coverage Score
14%
Persimmon
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Persimmon
Persimmon is lower in Sugar (difference - 7.89g)
Which food is lower in Saturated Fat?
Persimmon
Persimmon is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 18)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2.5)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Persimmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169943/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.