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Nectarine vs Peach - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 10, 2022
Education: Nutrition & Microbiology at YSU
Nectarine
vs
Peach

Summary

Nectarine provides more Vitamin B1, Vitamin B3, iron, phosphorus, and copper. It is also low in sugars. On the other hand, peach contains more Vitamin C, Vitamin B2, Vitamin K, and lower saturated fat than nectarine.

Introduction

We will discuss a comparative analysis of their nutrition features and health impact to find the similarities and differences between peaches and nectarines.

What's The Actual Difference?

Actually, nectarines are a type of peach. They are distinguished by a genetic mutation that results in smooth skin instead of the typical fuzzy skin of peaches.

However, peach and nectarine are stone fruits in the Rosaceae family and have a lot in common, including appearance and flavor. Both peach and nectarine have pits that are freestone, clingstone, semi-freestone, and yellow or white flesh. When it comes to differences, nectarines are generally smaller than peaches. They also have firmer flesh and thinner, smoother skin. Peaches have thicker, fuzzy skin and softer flesh than nectarines.

Nutrition

This article section will compare the nutritional content between nectarine and peach.

Slightly note: nectarine and peach have similar nutritional profiles.

At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in the nutrition of these two fruits.

Vitamins

Nectarine contains more Vitamin B1, Vitamin B3, Vitamin B5, and folate than peach.

On the other hand, peach has more Vitamin C, Vitamin B2, and Vitamin K. Peach falls in the range of the top 27% of foods as a source of Vitamin C.

Both nectarine and peach contain no Vitamin D and Vitamin B12 and equal amounts of Vitamin A, Vitamin E, and Vitamin B6.

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
:
3
Peach
Contains more Vitamin B1 +41.7%
Contains more Vitamin B3 +39.6%
Contains more Vitamin B5 +20.9%
Contains more Folate +25%
Contains more Vitamin C +22.2%
Contains more Vitamin B2 +14.8%
Contains more Vitamin K +18.2%
Equal in Vitamin A - 326
Equal in Vitamin E - 0.73
Equal in Vitamin B6 - 0.025
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 20% 15% 0% 22% 6% 8% 16% 10% 6% 3% 0% 7%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B3 +39.6%
Contains more Vitamin B5 +20.9%
Contains more Folate +25%
Contains more Vitamin C +22.2%
Contains more Vitamin B2 +14.8%
Contains more Vitamin K +18.2%
Equal in Vitamin A - 326
Equal in Vitamin E - 0.73
Equal in Vitamin B6 - 0.025

Minerals

Nectarine is relatively richer in minerals than peach. It provides more iron, phosphorus, and copper.

Both fruits have equal potassium, zinc, magnesium, and calcium. In addition, both nectarine and peach have no sodium.

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 +12%
Contains more Phosphorus +30%
Contains more Copper +26.5%
Equal in Calcium - 6
Equal in Magnesium - 9
Equal in Potassium - 190
Equal in Zinc - 0.17
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% 10% 7% 9% 17% 0% 5% 23%
Contains more Iron +12%
Contains more Phosphorus +30%
Contains more Copper +26.5%
Equal in Calcium - 6
Equal in Magnesium - 9
Equal in Potassium - 190
Equal in Zinc - 0.17

Glycemic Index

The glycemic indexes of peach and nectarine are equal due to their low carb content. Nectarine has a glycemic index equal to 43, and the glycemic index of peach is equal to 42. Both fruits are considered low GI foods.

Calories

Both peach and nectarine are considered low-calorie food. Peach has 39 calories per 100 g, and nectarine contains 44 calories per 100 g.

Carbs

Peaches and nectarine contain a low amount of carbs. Both have almost equal amounts of sucrose, fructose, and glucose. Peache has 9.5g of carbs per 100g, and nectarine has 10g of carbs per 100g.

Peach contains 1.5g of fiber and 8g of net carbs, while nectarine has 1.7g of fiber and 9g of net carbs per 100g.

Fats

Both peach and nectarine contain tiny amounts of fats.

Cholesterol

Both peach and nectarine have no cholesterol.

Protein

Both fruits contain tiny amounts of protein.

Health Impact

Since nectarine and peach have remarkably similar nutrient profiles, their health effects are similar.

Cardiovascular Health

Research suggests that peaches may bind to bile acids, compounds produced by your liver from cholesterol. The bound bile acids are eventually excreted through your feces, which may aid in the reduction of blood cholesterol levels [1].

One study [2] shows that nectarines and peaches can help lower cholesterol and blood pressure, risk factors for heart disease. The higher your LDL cholesterol levels, the more likely you will develop atherosclerosis. Furthermore, the chemicals in peaches help lower the levels of the hormone angiotensin II, which is involved in the rise of blood pressure [3].

Diabetes

The four major phenolic groups found in peaches and nectarines are catechins, anthocyanins, chlorogenic acids, and quercetins. These phenolic compounds are anti-inflammatory as well as anti-obesity. A study [4] found that these phenolic bioactive compounds significantly impact obesity-related diabetes. These substances contain phenolic groups and can aid in preventing diabetes progression.

Another study [5] suggests that peach gum extracted from the trunks and fruits may be helpful in the treatment of diabetes, though the molecular mechanisms are unknown.

Cancer

Caffeic acid and carotenoids, both of which have anti-cancer properties, are abundant in peach skin. Antioxidants found in peaches, such as polyphenols, may inhibit the growth and spread of cancer cells [6]. One study [7] claims that peaches can help prevent breast cancer.

Another study [8] found that postmenopausal women who ate at least two peaches or nectarines per day had a 41% lower risk of breast cancer over 24 years.

Skin Health

Copper is abundant in nectarine and peaches. Copper stimulates cell growth in the dermis layer, the second outermost layer of your skin. It also protects your skin from damage and promotes collagen production — your body's most abundant protein [9]. According to test-tube studies [10], compounds found in peaches may improve your skin's ability to retain moisture, improving skin texture.

Healthy Digestion

Peach flowers may benefit digestion. They are commonly used to treat digestive disorders in traditional Chinese medicine. Compounds found in flowers have been shown in animal studies to effectively increase the strength and frequency of gut contractions, which helps maintain the proper rhythm to push food along smoothly [11].

References

  1. https://pubmed.ncbi.nlm.nih.gov/23522824/
  2. https://pubmed.ncbi.nlm.nih.gov/25801980/
  3. https://pubmed.ncbi.nlm.nih.gov/19861349/
  4. https://pubmed.ncbi.nlm.nih.gov/26746178/
  5. Peaches, plums, nectarines give obesity, diabetes slim chance
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC439899/
  7. https://pubmed.ncbi.nlm.nih.gov/8538204/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641647/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740493/
  10. https://pubmed.ncbi.nlm.nih.gov/11917253/
  11. https://pubmed.ncbi.nlm.nih.gov/16918875/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 10, 2022

Infographic

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

All nutrients comparison - raw data values

Nutrient Nectarine Peach Opinion
Net carbs 8.85g 8.04g Nectarine
Protein 1.06g 0.91g Nectarine
Fats 0.32g 0.25g Nectarine
Carbs 10.55g 9.54g Nectarine
Calories 44kcal 39kcal Nectarine
Starch 0.07g 0g Nectarine
Fructose 1.37g 1.53g Peach
Sugar 7.89g 8.39g Nectarine
Fiber 1.7g 1.5g Nectarine
Calcium 6mg 6mg
Iron 0.28mg 0.25mg Nectarine
Magnesium 9mg 9mg
Phosphorus 26mg 20mg Nectarine
Potassium 201mg 190mg Nectarine
Sodium 0mg 0mg
Zinc 0.17mg 0.17mg
Copper 0.086mg 0.068mg Nectarine
Vitamin A 332IU 326IU Nectarine
Vitamin E 0.77mg 0.73mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 6.6mg Peach
Vitamin B1 0.034mg 0.024mg Nectarine
Vitamin B2 0.027mg 0.031mg Peach
Vitamin B3 1.125mg 0.806mg Nectarine
Vitamin B5 0.185mg 0.153mg Nectarine
Vitamin B6 0.025mg 0.025mg
Folate 5µg 4µg Nectarine
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 2.6µg Peach
Tryptophan 0.005mg 0.01mg Peach
Threonine 0.009mg 0.016mg Peach
Isoleucine 0.009mg 0.017mg Peach
Leucine 0.014mg 0.027mg Peach
Lysine 0.016mg 0.03mg Peach
Methionine 0.006mg 0.01mg Peach
Phenylalanine 0.021mg 0.019mg Nectarine
Valine 0.013mg 0.022mg Peach
Histidine 0.008mg 0.013mg Peach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.019g Peach
Monounsaturated Fat 0.088g 0.067g Nectarine
Polyunsaturated fat 0.113g 0.086g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Peach
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
Peach
Mineral Summary Score
10
Nectarine
9
Peach

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
5%
Peach
Carbohydrates
11%
Nectarine
10%
Peach
Fats
1%
Nectarine
1%
Peach

Comparison summary

Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Peach
Peach is lower in glycemic index (difference - 1)
Which food is cheaper?
Peach
Peach is cheaper (difference - $0.2)
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 0.5g)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
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 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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.