Apple vs. Nectarine — Health Impact and Nutrition Comparison

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

Nectarine

8

Contains more Vitamin B6Vitamin B6

+64%

Contains more Vitamin CVitamin C	+17.4%
Contains more Vitamin AVitamin A	+514.8%
Contains more Vitamin EVitamin E	+327.8%
Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B3Vitamin B3	+1136.3%
Contains more Vitamin B5Vitamin B5	+203.3%
Contains more FolateFolate	+66.7%
Contains more CholineCholine	+82.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.027mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~2.2µg

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.

Apple

0

Nectarine

8

Contains more MagnesiumMagnesium	+80%
Contains more PotassiumPotassium	+87.9%
Contains more IronIron	+133.3%
Contains more CopperCopper	+218.5%
Contains more ZincZinc	+325%
Contains more PhosphorusPhosphorus	+136.4%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+54.3%

~equal in Calcium ~6mg

~equal in Selenium ~0µg

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

Apple

2

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

Nectarine

2

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 GlucoseGlucose	+54.8%
Contains more FructoseFructose	+330.7%

Contains more StarchStarch	+40%
Contains more SucroseSucrose	+135.3%

~equal in Lactose ~0g

~equal in Maltose ~0g

~equal in Galactose ~0g

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.

Cardiovascular Health

Section reviewed by cardiologist 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.