Apple vs. Nectarine — Health Impact and Nutrition Comparison
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.
Table of contents
Introduction
Both members of the Rosaceae family are high in vitamins, carbs, 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 crisp, apple 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
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
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
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
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
Apples have been shown in studies to improve vascular function, blood pressure, lipids, 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).
According to one study (2), nectarines can help lower cholesterol and blood pressure, which are risk factors for heart disease. The more LDL cholesterol you have, the more likely you will develop atherosclerosis.
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.
References
- https://www.sciencedirect.com/science/article/abs/pii/S0924224416305271
- https://pubmed.ncbi.nlm.nih.gov/25801980/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950014/
- https://www.researchgate.net/publication/312644914
- https://www.mdpi.com/2311-5637/4/4/83
- https://link.springer.com/article/10.1186/1475-2891-3-5
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641647/
- https://www.atsjournals.org/doi/full/10.1164/ajrccm.164.10.2104061
Infographic
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.41g | 8.85g |
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| Protein | 0.26g | 1.06g |
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| Fats | 0.17g | 0.32g |
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| Carbs | 13.81g | 10.55g |
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| Calories | 52kcal | 44kcal |
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| Starch | 0.05g | 0.07g |
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| Fructose | 5.9g | 1.37g |
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| Sugar | 10.39g | 7.89g |
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| Fiber | 2.4g | 1.7g |
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| Calcium | 6mg | 6mg | |
| Iron | 0.12mg | 0.28mg |
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| Magnesium | 5mg | 9mg |
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| Phosphorus | 11mg | 26mg |
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| Potassium | 107mg | 201mg |
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| Sodium | 1mg | 0mg |
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| Zinc | 0.04mg | 0.17mg |
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| Copper | 0.027mg | 0.086mg |
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| Manganese | 0.035mg | 0.054mg |
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| Vitamin A | 54IU | 332IU |
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| Vitamin A RAE | 3µg | 17µg |
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| Vitamin E | 0.18mg | 0.77mg |
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| Vitamin C | 4.6mg | 5.4mg |
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| Vitamin B1 | 0.017mg | 0.034mg |
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| Vitamin B2 | 0.026mg | 0.027mg |
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| Vitamin B3 | 0.091mg | 1.125mg |
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| Vitamin B5 | 0.061mg | 0.185mg |
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| Vitamin B6 | 0.041mg | 0.025mg |
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| Folate | 3µg | 5µg |
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| Vitamin K | 2.2µg | 2.2µg | |
| Tryptophan | 0.001mg | 0.005mg |
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| Threonine | 0.006mg | 0.009mg |
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| Isoleucine | 0.006mg | 0.009mg |
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| Leucine | 0.013mg | 0.014mg |
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| Lysine | 0.012mg | 0.016mg |
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| Methionine | 0.001mg | 0.006mg |
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| Phenylalanine | 0.006mg | 0.021mg |
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| Valine | 0.012mg | 0.013mg |
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| Histidine | 0.005mg | 0.008mg |
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| Saturated Fat | 0.028g | 0.025g |
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| Monounsaturated Fat | 0.007g | 0.088g |
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| Polyunsaturated fat | 0.051g | 0.113g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.
- Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
- 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.