Peach vs Nectarine vs Apricot: Nutrition and Health comparison
Summary
Apricots provide more vitamins and minerals, whereas nectarine has lower sugar content, and peach has fewer saturated fats and fewer calories.
In contrast, apricot has more fiber and a lower glycemic index than nectarine and peach.
Table of contents
Introduction
It is easy to confuse apricot, peach, and nectarine with each other: they have similar colors and shapes. Despite similarities, all these fruits also have several key factors that set them apart. We'll look through the main differences in these fruits' nutrition and health impact.
What's The Actual Difference?
Apricots, nectarines, and peaches all belong to the same Rosaceae family, and all three are stone fruits. Both apricot and peach have silky skins. Nectarines are a type of peach distinguished by a genetic mutation that results in smooth skin.
Nectarine and peach are larger than middle-sized apricot. The flash on nectarines is red, yellow, or white, while apricots and peaches are yellow-orange to deep saffron.
Due to their low water content, apricots aren't as sweet or juicy as nectarines. You can visit the "apricot vs. nectarine" page to see the main differences. They also have a slight tartness due to the presence of malic acid. All these fruits are usually eaten raw but can be used in cooking and dishes.
Nutrition
As peaches, nectarines, and apricots belong to the same family, they have similar nutritional profiles. However, the apricot's nutrition profile is slightly different, as it has more vitamins and minerals than peach and nectarine.
Vitamins and Minerals
In comparison, apricot has higher vitamin and mineral profiles. It has three times more Vitamin A and more Vitamin B2, Vitamin C, Vitamin B6, Vitamin B5, Vitamin K, and folate than peach and nectarine.
In addition, apricot falls in the range of the top 14% of foods as a source of Vitamin A.
On the other hand, nectarine and peach are higher in Vitamin B1 and Vitamin B3.
As shown in the "apricot vs. peach" comparison article, apricots have more calcium, iron, magnesium, phosphorus, zinc, and copper than peach.
Micronutrients
Apricot has the highest fiber content, containing 2g per 100g. All three fruits have almost similar amounts of protein.
The "nectarine vs. peach" article shows that peach has a lower saturated fat content while nectarine is lower in sugars.
The number of calories of these three fruits doesn't differ much: however, peach has the lowest number, containing 39 calories per 100g.
Glycemic Index
Regarding the glycemic index, even though apricot has high sugar content, it is lower in GI than nectarine and peach. The glycemic index of a peach is 42, the GI of a nectarine is 43, and apricot has a GI of 34. However, all three fruits are considered low-GI foods.
Health Impact
Diabetes
All three fruits can be used in the management of diabetes.
One study (1) shows that peaches and nectarines are high in phenolic compounds, such as catechins and anthocyanins, which significantly impact obesity-related diabetes and help prevent the progression of diabetes.
Another study (2) suggests that apricot fiber can increase insulin sensitivity by prolonging digestion and limiting glucose release into the blood.
Cancer
Peach has the most vital antioxidant properties among these three fruits. Peach skin is high in caffeic acid and carotenoids, which have anti-cancer properties. Polyphenols, an antioxidant found in peaches, may inhibit the growth and spread of cancer cells (3). According to one study (4), peaches can help prevent breast cancer.
Another study (5) discovered that eating at least two peaches or nectarines per day reduced the risk of breast cancer by 41% over 24 years.
Cardiovascular Health
Peaches and nectarines are rich in vitamins, potassium, and antioxidants, which support cardiovascular health by reducing oxidative stress and possibly lowering blood pressure. While direct studies on their impact on atherosclerosis are limited, their overall nutritional benefits suggest they contribute positively to heart health (6, 7).
Like peaches and nectarines, apricots are packed with vitamins, potassium, and antioxidants such as beta-carotene and lycopene. These antioxidants may help prevent the oxidation of LDL (“bad” cholesterol), potentially reducing the risk of atherosclerosis (8).
In summary, including peaches, nectarines, and apricots in your diet can be beneficial for cardiovascular health due to their nutrient density and antioxidant properties.
Eye Health
Apricots contain a variety of compounds that are beneficial to eye health, including Vitamin A and Vitamin E. Vitamin A is essential in preventing night blindness, which is caused by a lack of light pigments in your eyes. In contrast, Vitamin E is a fat-soluble antioxidant that enters your eyes directly and protects them from free radical damage (9).
Weight Loss Diets
All three fruits can be used in weight loss diets and healthy eating plans.
You can consume these fruits in low-fat and low-calorie diets, such as the Dukan (Consolidation Phase) (10). Also, apricot, peach, and nectarine are a great addition to the Mediterranean, Paleo, Vegan/ Vegetarian/ Pescetarian, and Gluten-free diet.
Besides, since these fruits are high in several antioxidants and phenolic compounds, they are great in the case of anti-inflammatory diets.
References
- https://pubmed.ncbi.nlm.nih.gov/26746178/
- https://www.researchgate.net/publication/319260549
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC439899/
- https://pubmed.ncbi.nlm.nih.gov/8538204/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641647/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723590/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/
- https://pubmed.ncbi.nlm.nih.gov/9168909/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880510/
- https://pubmed.ncbi.nlm.nih.gov/20679559/
