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Nectarine vs Common plum - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on October 10, 2022
Education: General Medicine at YSMU
Nectarine
vs
Common plum

Summary

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

Introduction

Both being members of the Rosaceae family, the plum and nectarine have a lot of similarities. These juicy fruits are packed with vitamins, carbohydrates, and minerals. On the other hand, plums and nectarines differ in nutrient content. This article will discuss the general and nutritional differences and the health impacts of raw nectarines (1) and common plums (2).

Taste, smell, appearance

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

Plums (Prunus domestica) are known for their red-purplish color and smooth, oval-sized exterior. Plums are native to China. They usually taste sweet or tangy.

The color of nectarines (Prunus persica var. nucipersica) is red, yellow, or white. They are larger than plums, their skin is not fuzzy. This is because the recessive allele responsible for the soft skin is expressed in nectarines (3). The smell of nectarine is sweet, juicy, and peachy.

Nutrition

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +196.2%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +37%
Contains more Vitamin C +75.9%
Contains more Vitamin B6 +16%
Contains more Vitamin K +190.9%
Equal in Vitamin A - 345
Equal in Vitamin B2 - 0.026
Equal in Folate - 5
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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +196.2%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B5 +37%
Contains more Vitamin C +75.9%
Contains more Vitamin B6 +16%
Contains more Vitamin K +190.9%
Equal in Vitamin A - 345
Equal in Vitamin B2 - 0.026
Equal in Folate - 5

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +64.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +62.5%
Contains more Potassium +28%
Contains more Zinc +70%
Contains more Copper +50.9%
Equal in Calcium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Iron +64.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +62.5%
Contains more Potassium +28%
Contains more Zinc +70%
Contains more Copper +50.9%
Equal in Calcium - 6

Macronutrients

Proteins

Fruits are generally not considered protein sources, but they contain some amounts of proteins. Nectarines provide more protein than plums. They contain 1.1g of it 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.

Fiber

Nectarines are high in both forms of fiber, but especially soluble fibers, which help keep healthy blood glucose and cholesterol levels. The fiber level of nectarines is higher than that of plums. They have 1.7 grams of fiber per 100 grams of fruit, compared with 1.4 grams of plums.

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.

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 of it.

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.

Health impact

Cardiovascular health

Regularly using plums and nectarines may certainly boost cardiovascular health. They both produce a notable amount of chemicals that aid in maintaining a healthy heart.

Consumption of plums is linked with lower blood pressure (4) and lower levels of LDL (bad) cholesterol in the bloodstream (5). These effects are shown due to the high content of antioxidants in plums. As we know, antioxidants, especially polyphenols, maintain heart health (6).

Nectarines may help reduce the risk of anemia. This severe condition is a lack of red blood cells or hemoglobin (7). If nectarine eating is paired with the consumption of iron-rich food, it reduces anemia risks. This is due to the high content of vitamin C in nectarines, converting iron into a more absorbable form (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 become a cause of the 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 that contribute 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 plays an essential role 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 and have anti-inflammatory and anti-obesity properties (18).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940905/
  4. https://pubmed.ncbi.nlm.nih.gov/21409897/
  5. https://pubmed.ncbi.nlm.nih.gov/1850578/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820045/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697587/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460366/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684512/
  10. https://pubmed.ncbi.nlm.nih.gov/28230726/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307252/
  12. https://pubmed.ncbi.nlm.nih.gov/26992121/
  13. https://pubmed.ncbi.nlm.nih.gov/12166993/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3211018/
  15. https://pubmed.ncbi.nlm.nih.gov/26761031/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058731/
  17. https://www.bmj.com/content/347/bmj.f5001
  18. Peaches, plums, nectarines give obesity, diabetes slim chance
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: October 10, 2022

Infographic

Nectarine vs Common plum 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 Common plum
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nectarine Common plum Opinion
Net carbs 8.85g 10.02g Common plum
Protein 1.06g 0.7g Nectarine
Fats 0.32g 0.28g Nectarine
Carbs 10.55g 11.42g Common plum
Calories 44kcal 46kcal Common plum
Starch 0.07g 0g Nectarine
Fructose 1.37g 3.07g Common plum
Sugar 7.89g 9.92g Nectarine
Fiber 1.7g 1.4g Nectarine
Calcium 6mg 6mg
Iron 0.28mg 0.17mg Nectarine
Magnesium 9mg 7mg Nectarine
Phosphorus 26mg 16mg Nectarine
Potassium 201mg 157mg Nectarine
Sodium 0mg 0mg
Zinc 0.17mg 0.1mg Nectarine
Copper 0.086mg 0.057mg Nectarine
Vitamin A 332IU 345IU Common plum
Vitamin E 0.77mg 0.26mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 9.5mg Common plum
Vitamin B1 0.034mg 0.028mg Nectarine
Vitamin B2 0.027mg 0.026mg Nectarine
Vitamin B3 1.125mg 0.417mg Nectarine
Vitamin B5 0.185mg 0.135mg Nectarine
Vitamin B6 0.025mg 0.029mg Common plum
Folate 5µg 5µg
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 6.4µg Common plum
Tryptophan 0.005mg 0.009mg Common plum
Threonine 0.009mg 0.01mg Common plum
Isoleucine 0.009mg 0.014mg Common plum
Leucine 0.014mg 0.015mg Common plum
Lysine 0.016mg 0.016mg
Methionine 0.006mg 0.008mg Common plum
Phenylalanine 0.021mg 0.014mg Nectarine
Valine 0.013mg 0.016mg Common plum
Histidine 0.008mg 0.009mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.017g Common plum
Monounsaturated Fat 0.088g 0.134g Common plum
Polyunsaturated fat 0.113g 0.044g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Common plum
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
9
Common plum
Mineral Summary Score
10
Nectarine
7
Common plum

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
4%
Common plum
Carbohydrates
11%
Nectarine
11%
Common plum
Fats
1%
Nectarine
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 2.03g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.008g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.