Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Nectarine vs Apricot - Health impact and Nutrition Comparison

Compare
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 14, 2022
Education: General Medicine at YSMU
Nectarine
vs
Apricot

SUMMARY

Nectarines are richer in copper, vitamin B1, and B3. On the other hand, apricots have two times more vitamin C than nectarines, a lower glycemic index, higher carbs. Nectarines are also lower in fiber compared to apricots. Both of them have a wide range of health benefits.

INTRODUCTION

Both being members of the Rosaceae family, the apricot and nectarine have a lot of similarities. These juicy summertime fruits are high in vitamins, carbohydrates, and minerals. On the other hand, apricots and nectarines differ in nutrient content. This article will discuss the general and nutritional differences and the health impacts of these highly nutritious fruits.

APPEARANCE, TASTE, AND SMELL

The two fruits come from the same family (Rosaceae), so they have a lot in common. They differ, however, in terms of scent, color, and appearance.

Apricots (Prunus armeniaca) are known for their silky skin and sweet, soft scent. They usually are orange or yellow, with a red tint on occasion.

The flash on nectarines (Prunus persica var. nucipersica) is red, yellow, or white. They are larger than apricots, but their skin is not fuzzy. This is because the recessive allele is expressed in nectarine, which is responsible for its soft skin (1). The smell of nectarine is sweet, juicy, and peachy.

NUTRITION

The nutritional values of Apricots, raw (2) and Nectarines, raw (3), will be compared here. Yet, these are not the only types of these fruits, and we will discuss some variations between them in the following sections.

Vitamins

Vitamins are nutrients that the human body cannot synthesize. Vitamins are abundant in apricots and nectarines.

Apricots are high in vitamins A, E, K, B2, B5, and B6, although nectarines have more B1 and B3.

Apricots offer twice as much vitamin C as nectarines, with 10mg per 100g compared to 5.4mg in nectarines. Dried apricots vitamin C content is significantly lower: it is 1mg per 100 g of fruit.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +87.5%
Contains more Vitamin A +285.2%
Contains more Vitamin E +15.6%
Contains more Vitamin C +85.2%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +29.7%
Contains more Vitamin B6 +116%
Contains more Folate +80%
Contains more Vitamin K +50%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +87.5%
Contains more Vitamin A +285.2%
Contains more Vitamin E +15.6%
Contains more Vitamin C +85.2%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B5 +29.7%
Contains more Vitamin B6 +116%
Contains more Folate +80%
Contains more Vitamin K +50%

Minerals

The magnesium content in apricots and nectarines is nearly identical. On the other hand, Nectarines have higher copper and phosphorus content than apricots.

The sodium content is lower in nectarines. Potassium, Iron, and Calcium are all higher in apricots.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +13%
Contains less Sodium -100%
Contains more Copper +10.3%
Contains more Calcium +116.7%
Contains more Iron +39.3%
Contains more Magnesium +11.1%
Contains more Potassium +28.9%
Contains more Zinc +17.6%
Equal in Copper - 0.078
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Contains more Phosphorus +13%
Contains less Sodium -100%
Contains more Copper +10.3%
Contains more Calcium +116.7%
Contains more Iron +39.3%
Contains more Magnesium +11.1%
Contains more Potassium +28.9%
Contains more Zinc +17.6%
Equal in Copper - 0.078

Macronutrients

Proteins

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

Carbohydrates

A large percentage of these chemicals can be found in all fruits. Apricots have 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 six times more carbs than the fresh fruit.

Fiber

Apricots are high in both forms of fiber, but especially soluble fibers, which help maintain healthy blood glucose and cholesterol levels. The fiber level of apricots is higher than that of nectarines. They have 2 grams of fiber per 100 grams of fruit, compared with 1.7 grams in nectarines.

Net carbs

Net carbs are the carbohydrates in food used to make energy. Subtract the amount of fiber from the total carbs in the dish to get at this amount.

Let us see how many net carbohydrates each of these fruits have. Apricots provide 11.1 grams of carbs, with 2 grams of fiber. On the other hand, Nectarines provide 10.5 grams of carbohydrates and 1.7 grams of fiber per serving. Apricots have 9.1 grams of net carbs, whereas peaches have 8.8 grams. Finally, nectarines have a lower net carb content.

Calories

Apricots and nectarines have almost similar amounts of calories. However, the apricot has 48 calories per 100g of fruit, compared to 44 for nectarines. They are low-calorie fruits.

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.

HEALTH IMPACT

Cardiovascular health

Regularly using apricots and nectarines may certainly boost cardiovascular health. They both produce a significant number of chemicals that aid in maintaining a healthy heart.

Apricots help to maintain heart health since they are high in water. Dehydration can lead to coronary heart disease (CHD) and stroke and can be avoided by consuming apricots (4). Apricot polyphenols may potentially aid in reducing cardiovascular risks in the body (5).

Nectarines may help prevent anemia. This is a severe condition that results from a lack of red blood cells or hemoglobin (6). If nectarine eating is paired with the consumption of iron-rich food, it reduces anemia risks. This is due to vitamin C in nectarines, converting iron into a more absorbable form (7).

Antioxidants

Toxic free radicals can cause oxidative stress and harm to all cells. Thus, antioxidants help to neutralize them (8). As a result, oxidative stress may contribute to cardiovascular disease(9), obesity (10), 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 (11). 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 (12). Flavonoids help prevent age-related brain damage, whereas anthocyanins help reduce the risk of inflammation and heart disease (13).

Cancer

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

Apricot kernel contains a chemical called amygdalin. It is an anticancer agent that induces apoptosis and blocks the cell cycle in cancer cells (14). However, no controlled clinical trials prove this theory, and amygdalin is not an approved cancer treatment (15). Amygdalin should not be used with extra vitamin C. This combination causes cyanide intoxication and reduces cysteine levels, which usually detoxifies cyanide (16).

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 (17). Men who eat these fruits have a lower risk of lung cancer (18).

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, beneficial for blood sugar regulation. Dried apricots have a GI of 30, which is much lower than in 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 (19). 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 (20).

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 (21). We can avoid sunburn by absorbing beta carotene from apricots (22). Apricots include vitamins and carotenoids that can help prevent wrinkles. Wrinkles are caused by the sun, cigarette smoke, and pollution (23).

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 (24). Vitamin B3 is also found in nectarines, which helps to protect skin cells from the sun's rays (25).

REFERENCES

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940905/
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  4. https://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2009.01795.x
  5. https://pubmed.ncbi.nlm.nih.gov/22935143/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697587/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460366/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684512/
  9. https://pubmed.ncbi.nlm.nih.gov/28230726/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307252/
  11. https://pubmed.ncbi.nlm.nih.gov/10218665/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3211018/
  13. https://pubmed.ncbi.nlm.nih.gov/26761031/
  14. https://pubmed.ncbi.nlm.nih.gov/29308747/
  15. https://www.accessdata.fda.gov/cms_ia/importalert_167.html
  16. https://pubmed.ncbi.nlm.nih.gov/16014371/
  17. https://pubmed.ncbi.nlm.nih.gov/17131309/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2631557/
  19. https://www.researchgate.net/publication/319260549
  20. Peaches, plums, nectarines give obesity, diabetes slim chance
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
  22. https://pubmed.ncbi.nlm.nih.gov/18086246/
  23. https://pubmed.ncbi.nlm.nih.gov/18377617/
  24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827176/
  25. https://pubmed.ncbi.nlm.nih.gov/20354654/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 14, 2022

Infographic

Nectarine vs Apricot infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nectarine Apricot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Nectarine Apricot Opinion
Net carbs 8.85g 9.12g Apricot
Protein 1.06g 1.4g Apricot
Fats 0.32g 0.39g Apricot
Carbs 10.55g 11.12g Apricot
Calories 44kcal 48kcal Apricot
Starch 0.07g g Nectarine
Fructose 1.37g 0.94g Nectarine
Sugar 7.89g 9.24g Nectarine
Fiber 1.7g 2g Apricot
Calcium 6mg 13mg Apricot
Iron 0.28mg 0.39mg Apricot
Magnesium 9mg 10mg Apricot
Phosphorus 26mg 23mg Nectarine
Potassium 201mg 259mg Apricot
Sodium 0mg 1mg Nectarine
Zinc 0.17mg 0.2mg Apricot
Copper 0.086mg 0.078mg Nectarine
Vitamin A 332IU 1279IU Apricot
Vitamin E 0.77mg 0.89mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 10mg Apricot
Vitamin B1 0.034mg 0.03mg Nectarine
Vitamin B2 0.027mg 0.04mg Apricot
Vitamin B3 1.125mg 0.6mg Nectarine
Vitamin B5 0.185mg 0.24mg Apricot
Vitamin B6 0.025mg 0.054mg Apricot
Folate 5µg 9µg Apricot
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 3.3µg Apricot
Tryptophan 0.005mg 0.015mg Apricot
Threonine 0.009mg 0.047mg Apricot
Isoleucine 0.009mg 0.041mg Apricot
Leucine 0.014mg 0.077mg Apricot
Lysine 0.016mg 0.097mg Apricot
Methionine 0.006mg 0.006mg
Phenylalanine 0.021mg 0.052mg Apricot
Valine 0.013mg 0.047mg Apricot
Histidine 0.008mg 0.027mg Apricot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.027g Nectarine
Monounsaturated Fat 0.088g 0.17g Apricot
Polyunsaturated fat 0.113g 0.077g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Apricot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Nectarine
16
Apricot
Mineral Summary Score
10
Nectarine
11
Apricot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Nectarine
8%
Apricot
Carbohydrates
11%
Nectarine
11%
Apricot
Fats
1%
Nectarine
2%
Apricot

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Apricot
Apricot is relatively richer in minerals
Which food is richer in vitamins?
Apricot
Apricot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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.

  1. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.