Apricot vs. Peach: What's the Actual Difference?

Vitamins

Fruits provide numerous essential nutrients that the human body cannot synthesize on its own (5). Vitamins are one of these chemicals. Peaches and apricots are no exception: they are high in vitamins.

The apricot is the champion for vitamin content: it has higher levels of practically all vitamins (B1, B2, B5, B6, E, K, C).

A 100g apricot contains 96 ugs of vitamin A, whereas a 100g peach contains four times less (24ug). Only vitamin B3 is higher in the peach.

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.

Peach

2

100 g 300 g 1 NLEA serving - 147g1 cup slices - 154g

Apricot

9

100 g 300 g 1 apricot - 35g1 cup, halves - 155g1 cup, sliced - 165g

Contains more Vitamin B3Vitamin B3	+34.3%
Contains more CholineCholine	+117.9%

Contains more Vitamin CVitamin C	+51.5%
Contains more Vitamin AVitamin A	+500%
Contains more Vitamin EVitamin E	+21.9%
Contains more Vitamin B1Vitamin B1	+25%
Contains more Vitamin B2Vitamin B2	+29%
Contains more Vitamin B5Vitamin B5	+56.9%
Contains more Vitamin B6Vitamin B6	+116%
Contains more Vitamin KVitamin K	+26.9%
Contains more FolateFolate	+125%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Zinc, Phosphorus, and Magnesium levels in apricot and peach are nearly the same.

Copper, Calcium, and Iron are all higher in apricot.

Potassium is abundant in this fruit, with 259mg per 100g compared to 122g in a peach.

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.

Peach

1

100 g 300 g 1 NLEA serving - 147g1 cup slices - 154g

Apricot

8

100 g 300 g 1 apricot - 35g1 cup, halves - 155g1 cup, sliced - 165g

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+11.1%
Contains more CalciumCalcium	+116.7%
Contains more PotassiumPotassium	+36.3%
Contains more IronIron	+56%
Contains more CopperCopper	+14.7%
Contains more ZincZinc	+17.6%
Contains more PhosphorusPhosphorus	+15%
Contains more ManganeseManganese	+26.2%

~equal in Selenium ~0.1µg

Macronutrients

Glycemic Index

Apricot has a lower glycemic index than peach. The glycemic index of a peach is 42, while an apricot has a GI of 34. However, both fruits are considered low-GI foods.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Fiber Content: Both apricots and peaches are good sources of dietary fiber, which can help lower cholesterol levels and reduce the risk of heart disease. A diet high in fiber is associated with improved cardiovascular health by promoting healthy cholesterol levels and aiding in weight management (6).

Antioxidants: Both fruits contain antioxidants such as vitamin C and beta-carotene, which help reduce oxidative stress and inflammation in the body. These antioxidants can help protect against heart disease by preventing damage to blood vessels and reducing the risk of atherosclerosis.

Potassium: Both apricots and peaches are rich in potassium, a mineral that helps regulate blood pressure. Consuming potassium-rich foods as part of a balanced diet can help lower blood pressure and reduce the risk of stroke and heart disease.

Phytochemicals: Apricots and peaches contain various phytochemicals, including flavonoids and phenolic compounds, which have been shown to have cardioprotective effects. These compounds help improve blood vessel function, reduce inflammation, and lower the risk of CVD.

Additionally, peaches contain bioactive compounds that help lower angiotensin II levels, a hormone that constricts blood vessels and raises blood pressure. This reduction can aid in lowering blood pressure and promoting cardiovascular health (7, 8).

Overall, both apricots and peaches can be beneficial for cardiovascular health when consumed as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Including a variety of fruits in your diet ensures that you benefit from the unique nutrients and compounds each fruit offers, contributing to overall heart health and reducing the risk of cardiovascular disease.

Cancer

Both of these fruits produce chemicals that are involved in cancer-preventing. The positive effects of the peach on fighting certain types of cancer are claimed, while the apricot cancer-fighting benefits are debatable.

The peach skin is rich in Caffeic acid (9) and carotenoids which are two potential anticancer compounds. As mentioned above, antioxidants, such as polyphenols, present in peaches inhibit the growth and spreading of cancer cells (10). Another study claims that peaches are involved in breast cancer prevention (11).

The cancer-preventing element in apricots is amygdalin or vitamin B17. It is stored in an apricot kernel. However, the involvement of amygdalin in cancer fighting is just a theory. This chemical is believed to turn into cyanide in the body, which attacks and kills cancer cells (12). You should consider that the FDA does not approve amygdalin as a cancer treatment (13).

Diabetes

Both of these fruits are suitable for people with diabetes. On the other hand, Apricots have more different compounds to manage blood glucose levels than peaches.

Apricot has a low glycemic index, which is essential for blood sugar control. The GI of dried apricots is significantly lower, reaching 30. This indicates that both types of fruit are beneficial to blood glucose levels. Apricots help decrease it in patients with type 2 diabetes (14). Furthermore, some research suggests that apricot fiber can prolong digestion and limit glucose release into the blood, boosting insulin sensitivity.

According to a study, peaches' bioactive compounds significantly impact obesity-related diabetes (15). These substances contain phenolic groups and can help prevent the condition from progressing. What is more, peach gum extracted from the trunks and fruits is involved in diabetes treatment, although the molecular mechanisms are unclear (16).

Antioxidants

These molecules neutralize toxic free radicals, which can cause oxidative stress and damage to all cells (17). As a result, oxidative stress may play a role in developing cardiovascular diseases (18) and obesity (19). Apricots and peaches are antioxidant powerhouses. These two fruits are involved in the antioxidant protection of the body similarly.

Peach is high in phenolics (20) and flavonoids (21), which greatly enhance antioxidant activity. It shows antioxidant action in a short amount of time (22). Fresh peaches with the peel are recommended since the peel contains the most significant antioxidants and is, therefore, more effective against oxidative stress (23).

Apricots are high in antioxidants, including beta carotene, vitamins A, C, and E, and flavonoids like chlorogenic acids. As previously stated, a high flavonoid intake can help to lower oxidative stress levels. Furthermore, vitamin A can stabilize peroxyl radicals and neutralize thiyl radicals, both of which are harmful to the body in high concentrations (24).

Skin Health

Both apricots and peaches offer nutrients that assist the maintaining skin health. Apricots produce more essential chemicals that protect your skin than peaches.

UV radiation (ultraviolet light) raises the risk of melanoma (25). It's a dangerous type of skin cancer that can be avoided by using peach flower extract or fruit (26).

Vitamins and carotenoids found in apricots can help to prevent wrinkles. The sun, cigarette smoke, and pollution are the leading causes of wrinkles (27). Apricots contain vitamin C, which aids in the formation of collagen, which gives the skin its strength and flexibility (28). Beta carotene can protect your skin against sunburn (29).