Nectarine vs. Peach — Health Impact and Nutrition Comparison
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.
Table of contents
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.
Nectarines and peaches are both sweet, but the yellow variety of these fruits has a slightly more sour taste. In general, nectarines have a more tangy and sweet flavor profile, while peaches have a purely sweet flavor profile, although yellow peaches are more acidic than white peaches.
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.
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.
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.
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.
Both peach and nectarine are considered low-calorie food. Peach has 39 calories per 100 g, and nectarine contains 44 calories per 100 g.
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.
Both peach and nectarine contain tiny amounts of fats.
Both peach and nectarine have no cholesterol.
Both fruits contain tiny amounts of protein.
Since nectarine and peach have remarkably similar nutrient profiles, their health effects are similar.
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 .
One study  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 .
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  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  suggests that peach gum extracted from the trunks and fruits may be helpful in the treatment of diabetes, though the molecular mechanisms are unknown.
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 . One study  claims that peaches can help prevent breast cancer.
Another study  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.
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 . According to test-tube studies , compounds found in peaches may improve your skin's ability to retain moisture, improving skin texture.
Peach flowers may benefit digestion. They are commonly used to treat digestive disorders, such as indigestion, in traditional Chinese medicine. Animal studies have shown compounds found in flowers may effectively increase the strength and frequency of peristalsis, thus showing laxative effects [11, 12].
- Peaches, plums, nectarines give obesity, diabetes slim chance
- Pharmacological basis for the use of peach leaves in constipation
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Lower in Sugar|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||17µg||16µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients
- 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.