Apricot vs. Nectarine — Health Impact and Nutrition Comparison

Macronutrients and Calories

As can be seen from the macronutrient composition charts below, apricots and nectarines have similar macronutrient compositions. Just like most fruits and vegetables, both apricots and nectarines consist mostly of water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Apricot

4

Protein: 1.4 g

Fats: 0.39 g

Carbs: 11.12 g

Water: 86.35 g

Other: 0.74 g

Nectarine

1

Protein: 1.06 g

Fats: 0.32 g

Carbs: 10.55 g

Water: 87.59 g

Other: 0.48 g

Contains more ProteinProtein	+32.1%
Contains more FatsFats	+21.9%
Contains more OtherOther	+54.2%

~equal in Carbs ~10.55g

~equal in Water ~87.59g

Calories

Apricots and nectarines are both low-calorie foods with similar amounts of calories. 

Per 100-gram serving, there are 48 calories in apricots and 44 calories in nectarines. 

Proteins

Fruits are generally not considered protein sources, but they contain some. Nectarines provide slightly less protein than apricots. They contain 1.1g of it per 100g of fruit, compared to 1.4g in apricots.

Carbohydrates

Apricots have slightly more carbs than nectarines. Apricots have 11.1g of carbohydrates per 100g, while nectarines have 10.5g. 

Furthermore, nectarines have fewer sugars than apricots. They contain less sucrose and glucose but more fructose.

The dried alternative of apricot has nearly 6 times more carbs than the fresh fruit.

Fats

Lipids are not found in apricots or nectarines in considerable quantities. Apricots have 0.39 grams of fat per 100 grams of fruit, whereas nectarines have 0.32 grams. The two fruits are equal in cholesterol content: they do not contain a significant amount of it.

If we explore the small amounts of fats in these foods, we can see that most of the fats found in apricots are monounsaturated fats, while most fats found in nectarines are polyunsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Apricot

1

Saturated fat: Sat. Fat 0.027 g

Monounsaturated fat: Mono. Fat 0.17 g

Polyunsaturated fat: Poly. Fat 0.077 g

Nectarine

2

Saturated fat: Sat. Fat 0.025 g

Monounsaturated fat: Mono. Fat 0.088 g

Polyunsaturated fat: Poly. Fat 0.113 g

Contains more Mono. FatMonounsaturated fat

+93.2%

Contains more Poly. FatPolyunsaturated fat

+46.8%

~equal in Saturated fat ~0.025g

Vitamins

Vitamins are nutrients that the human body cannot synthesize, but their intake is essential. Vitamins are abundant in apricots and nectarines.

Although both fruits have various amounts of many vitamins, apricots seem to be the winner in this category. They contain almost 6 times more vitamin A and 2 times more vitamin C. 

Per 100 grams of apricots, there are 10mg of vitamin C. Dried apricots' vitamin C content is significantly lower: it provides 1mg of vitamin C per 100 grams of the fruit.

Apricots are also richer in vitamins E, K, B2, B5, and B6, while nectarines have more vitamins B1 and B3, although the amount of all these vitamins is relatively low when put in the context of daily needs. 

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.

Apricot

8

100 g 300 g 1 apricot - 35g1 cup, halves - 155g1 cup, sliced - 165g

Nectarine

3

100 g 300 g 1 NLEA serving - 140g1 cup slices - 143g

Contains more Vitamin CVitamin C	+85.2%
Contains more Vitamin AVitamin A	+464.7%
Contains more Vitamin EVitamin E	+15.6%
Contains more Vitamin B2Vitamin B2	+48.1%
Contains more Vitamin B5Vitamin B5	+29.7%
Contains more Vitamin B6Vitamin B6	+116%
Contains more Vitamin KVitamin K	+50%
Contains more FolateFolate	+80%

Contains more Vitamin B1Vitamin B1	+13.3%
Contains more Vitamin B3Vitamin B3	+87.5%
Contains more CholineCholine	+121.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Both apricots and nectarines also have some amounts of various minerals; the predominant minerals found in both are copper and potassium. 

Nectarines have slightly higher amounts of copper and phosphorus, while apricots have slightly higher amounts of potassium and iron. 

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.

Apricot

6

100 g 300 g 1 apricot - 35g1 cup, halves - 155g1 cup, sliced - 165g

Nectarine

3

100 g 300 g 1 NLEA serving - 140g1 cup slices - 143g

Contains more CalciumCalcium	+116.7%
Contains more PotassiumPotassium	+28.9%
Contains more IronIron	+39.3%
Contains more ZincZinc	+17.6%
Contains more ManganeseManganese	+42.6%
Contains more SeleniumSelenium	+∞%

Contains more CopperCopper	+10.3%
Contains more PhosphorusPhosphorus	+13%
Contains less SodiumSodium	-100%

~equal in Magnesium ~9mg

Glycemic index

The glycemic index is a rating system used for foods containing carbohydrates. 

The glycemic index of apricots is 34, while for nectarines, it is 43, both of which are considered low values. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of nectarines and apricots are -3.1 and -4.3, respectively, which means that both are alkaline.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both fruits are rich in dietary fiber, potassium, and antioxidants, all of which contribute to cardiovascular health. 

Antioxidants help reduce oxidative stress, a major factor in the development of cardiovascular disease. Apricots contain beta-carotene and flavonoids, while nectarines have anthocyanins and other polyphenols. Both types of antioxidants are beneficial for heart health, but nectarines may have an edge due to the presence of anthocyanins, which are particularly effective at protecting blood vessels (2).

Both fruits are high in dietary fiber, which is known to help lower LDL (“bad” cholesterol) levels, a major risk factor for heart disease. Fiber also aids in maintaining healthy blood pressure and body weight (3).

It should be noted that weight loss can significantly reduce arterial blood pressure. Research indicates that for each 10 kg of weight lost, arterial blood pressure can be reduced by about 5 to 10 mm Hg. 

Chronic inflammation is linked to atherosclerosis and other cardiovascular conditions. The flavonoids in apricots and the anthocyanins in nectarines both have anti-inflammatory properties.

Apricots tend to have slightly higher levels of vitamin E, which is an essential antioxidant for preventing atherosclerosis, the main cause of coronary artery disease (4).

Antioxidants

Toxic free radicals can cause oxidative stress and harm to all cells. Thus, antioxidants help to neutralize them (5). As a result, oxidative stress may contribute to cardiovascular disease (6), obesity (7), and Alzheimer's disease. Apricots and nectarines are both high in antioxidants. These two fruits play a similar role in the body's antioxidant defense.

A high flavonoid intake can assist in the reduction of oxidative stress. Vitamin A can also eliminate thiyl radicals and stabilize peroxyl radicals, which are detrimental to the organism when present in excessive amounts (8). The chemicals described above are synthesized in apricots.

Flavonoids and anthocyanins are compounds in nectarines that contribute to the fruit's flavor, scent, and appearance (9). Flavonoids help prevent age-related brain damage, whereas anthocyanins help reduce the risk of inflammation and heart disease (10).

Cancer

Both nectarines and apricots play a role in cancer prevention. On the other hand, more research is required to claim the effects described here.

The apricot kernel contains a chemical called amygdalin. It is an anticancer agent that induces apoptosis and blocks the cell cycle in cancer cells (11). However, no controlled clinical trials have been conducted to prove this theory, and amygdalin is not an approved cancer treatment (12). Amygdalin should not be used with extra vitamin C. This combination causes cyanide intoxication and reduces cysteine levels, which usually detoxifies cyanide (13).

Nectarines are engaged in cancer treatment due to their antioxidant action, though further research is needed to confirm this. According to several studies, nectarines' polyphenols are involved in cancer prevention (14). Men who eat these fruits have a lower risk of lung cancer (15).

Diabetes

These two fruits are good choices for people with diabetes. Apricots help to regulate sugar levels by having a low glycemic index. Nectarines are involved in maintaining blood glucose levels with the antioxidants they provide.

Apricots have a low glycemic index, which is beneficial for blood sugar regulation. Dried apricots also have a low GI, equal to 30, which is  lower than the GI calculated for fresh apricots. This suggests that both types of fruit are suitable for people with diabetes. Apricots can assist patients with type 2 diabetes by lowering their blood sugar levels (16). Some studies indicate that apricot fiber can slow digestion, limiting glucose release into the bloodstream and improving insulin sensitivity.

Catechins, anthocyanins, chlorogenic acids, and quercetins are the four major phenolic groups found in nectarines. These phenolic compounds have anti-inflammatory and anti-obesity properties (17).

Skin Health

Apricots and peaches both include nutrients that aid in maintaining skin health. However, they perform this role with the help of different substances that they synthesize.

Apricots are high in vitamin C, which aids in the synthesis of collagen, the protein that gives the skin its elasticity and strength (18). We can avoid sunburn by absorbing beta-carotene from apricots (19). Apricots include vitamins and carotenoids that can help prevent wrinkles. Wrinkles are caused by the sun, cigarette smoke, and pollution (20).

Because of their copper concentration, nectarines can help with skin health. This mineral promotes the growth of the dermis, the second layer of skin. Collagen synthesis is also aided by it (21). Vitamin B3 is also found in nectarines, which helps to protect skin cells from the sun's rays (22).