Nectarine vs. Plum — Nutrition Comparison and Health Impact

Vitamins

Vitamins are nutrients the human body cannot produce. Vitamins are abundant in fruits such as plums and nectarines.

Plums are high in vitamins C, B6, and K, although nectarines have more B1, B3, B5, and E.

Plums offer nearly twice as much vitamin C as nectarines, with 9.5mg per 100g compared to 5.4mg in nectarines.

For more detailed information, check the vitamin comparison chart below.

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.

Nectarine

5

Plum

3

Contains more Vitamin E Vitamin E	+196.2%
Contains more Vitamin B1Vitamin B1	+21.4%
Contains more Vitamin B3Vitamin B3	+169.8%
Contains more Vitamin B5Vitamin B5	+37%
Contains more CholineCholine	+226.3%

Contains more Vitamin CVitamin C	+75.9%
Contains more Vitamin B6Vitamin B6	+16%
Contains more Vitamin KVitamin K	+190.9%

~equal in Vitamin A ~345IU

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.026mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~5µg

Minerals

Nectarine is the absolute winner in this section.

Nectarine is higher in iron, magnesium, phosphorus, potassium, zinc, and copper than common plum.

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.

Nectarine

6

Plum

0

Contains more MagnesiumMagnesium	+28.6%
Contains more PotassiumPotassium	+28%
Contains more IronIron	+64.7%
Contains more CopperCopper	+50.9%
Contains more ZincZinc	+70%
Contains more PhosphorusPhosphorus	+62.5%

~equal in Calcium ~6mg

~equal in Sodium ~0mg

~equal in Manganese ~0.052mg

~equal in Selenium ~0µg

Protein

Nectarines provide more protein than plums. They contain 1.1g per 100g of fruit, compared to 0.7g in plums.

Carbs

Large quantities of these chemicals can be found in all fruits. Plums have more carbs than nectarines. Plums have 11.4g of carbohydrates per 100g, while nectarines have 10.5g. Furthermore, nectarines have fewer sugars than plums. They contain less fructose but more starch.

Net carbs

Net carbs are the carbohydrates in food used to synthesize energy. You should subtract the amount of fiber from the total carbs in the food to get at this amount.

Plums provide 11.4 grams of carbs with 1.4 grams of fiber. On the other hand, nectarines provide 10.5 grams of carbohydrates and 1.7 grams of fiber per serving. Plums have 10 grams of net carbs, whereas nectarines have 8.8 grams. Finally, nectarines have a lower net carb content.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

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

Plum

4

Starch: 0 g

Sucrose: 1.57 g

Glucose: 5.07 g

Fructose: 3.07 g

Lactose: 0 g

Maltose: 0.08 g

Galactose: 0.14 g

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+210.2%

Contains more GlucoseGlucose	+222.9%
Contains more FructoseFructose	+124.1%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

~equal in Lactose ~0g

Fats

Lipids are not found in plums or nectarines in considerable quantities. Plums have 0.28 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.

Glycemic Index

The glycemic index of nectarines is lower than that of plums. 

Nectarines have a glycemic index equal to 43, while plums have a GI equal to 53.

Nonetheless, both are considered low-GI foods.

Calories

Plums and nectarines have almost similar amounts of calories. However, the plum has 46 calories per 100g of fruit, compared to 44 for nectarines.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Using nectarines and plums regularly may improve cardiovascular health. Both of them generate a significant quantity of compounds that support heart health.

This study found no beneficial effects of plums on blood pressure. On the other hand, another study indicates that eating plums may lower diastolic blood pressure. Based on these, further research is required for more accurate information (4.5). This effect is unknown for nectarine. 

According to studies, plum, and nectarine consumption may reduce LDL (bad cholesterol) levels in the blood. This effect is important for people with coronary artery disease (6.7.8).

Antioxidants

Toxic free radicals of oxygen can cause oxidative stress and kill all cells. Thus, antioxidants help to neutralize them (9). As a result, oxidative stress may cause cardiovascular disease (10), obesity (11), and Alzheimer's disease. Plums and nectarines are both high in antioxidants. These two fruits play a similar role in the organism's antioxidant defense.

Plums are especially rich in polyphenols, which defend against heart disease and diabetes (12). Research shows that plums provide nearly two times more polyphenols than nectarines and peaches (13).

Flavonoids and anthocyanins are nectarine antioxidants contributing to the fruit's flavor, scent, and appearance (14). Flavonoids help prevent age-related brain damage, whereas anthocyanins help reduce the risk of inflammation and heart disease (15).

Diabetes

These two fruits are good choices for people with diabetes. Plums help to regulate sugar levels by producing special chemicals. Nectarines are involved in maintaining blood glucose levels with the antioxidants they contain.

Consuming plums boosts adiponectin levels: this hormone is essential in blood sugar management (16). Plum consumption is also linked with a lower risk of type 2 diabetes (17).

Nectarines' four major phenolic groups are catechins, anthocyanins, chlorogenic acids, and quercetins. These phenolic compounds are antioxidants with anti-inflammatory and anti-obesity properties (18).