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Peach vs Apricot - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 13, 2022
Education: General Medicine at YSMU
Peach
vs
Apricot

Summary

Apricots have more vitamins: they have four times more vitamin A than peaches. Moreover, peaches contain fewer minerals. Apricots are higher in carbs: they provide more fiber. Therefore the net carbs content is higher too. Peaches are also lower in calories.

INTRODUCTION

The apricot and peach are two of the world's most popular stone fruits. They are both members of the Rosaceae family and have a lot in common regarding appearance and flavor. Both feature silky skin and a rock-hard pit in the center. When they are fully ripe, no one can resist their aroma. Despite certain similarities, there are numerous differences between apricot and peach. Let us take a deeper look at these delicious fruits and see what they offer in terms of nutrition and health impacts.

APPEARANCE AND ABUNDANCE

The apricot and peach are closely related because they belong to the same family (Rosaceae), the same genus (Prunus), and origin from Central Asia and China (1) (2). However, they differ in the regions they grow.

Prunus armeniaca, the scientific name for apricot, refers to the fruit's abundance in this area. It's also known as the Armenian plum. The skin of apricots is highly smooth. Apricot seeds are smaller and smoother than their peach counterparts. The peach is a smaller fruit.

Meanwhile, the peach, or Prunus persica, grows mainly in Persia or modern-day Iran. It has thin, fuzzy skin. The peach pit is bigger and harder.

SMELL AND COLOR

Apricot fruit smells lush and sweet, while the extract of its kernel smells bitter. The scent of apricot tree flowers is soft and feminine. The peach has a nectar-like aroma. It is soft, fuzzy, and has a velvety texture.

Usually, apricots have orange or yellow skin, but sometimes they can be red-blushed in the background. The color spectrum of the peach ranges from pale white through yellow to deep red.

NUTRITION

In this article, we will look at the nutritional values of Apricots, raw (3) and Peaches, yellow, raw (4). We will address certain other types in the corresponding sections in terms of comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Peach
1
:
Contains more Vitamin B3 +34.3%
Contains more Vitamin A +292.3%
Contains more Vitamin E +21.9%
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +29%
Contains more Vitamin B5 +56.9%
Contains more Vitamin B6 +116%
Contains more Folate +125%
Contains more Vitamin K +26.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin B3 +34.3%
Contains more Vitamin A +292.3%
Contains more Vitamin E +21.9%
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +29%
Contains more Vitamin B5 +56.9%
Contains more Vitamin B6 +116%
Contains more Folate +125%
Contains more Vitamin K +26.9%

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Peach
1
:
Contains less Sodium -100%
Contains more Calcium +116.7%
Contains more Iron +56%
Contains more Magnesium +11.1%
Contains more Phosphorus +15%
Contains more Potassium +36.3%
Contains more Zinc +17.6%
Contains more Copper +14.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 7% 9% 17% 0% 5% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 8% 10% 23% 1% 6% 27%
Contains less Sodium -100%
Contains more Calcium +116.7%
Contains more Iron +56%
Contains more Magnesium +11.1%
Contains more Phosphorus +15%
Contains more Potassium +36.3%
Contains more Zinc +17.6%
Contains more Copper +14.7%

Macronutrients

Proteins

Fruits are not the first word that comes to mind when it comes to protein, but they may be a delicious way to get an extra serving of it into your diet. Apricots have a higher protein content than peaches. The first has 1.4g of sugar per 100g of fruit, whereas the second contains only 0.9g.

Carbohydrates

All fruits have a high percentage of these compounds. Peaches have fewer carbohydrates than apricots. Peaches have 9.5g of carbs per 100g, while apricots have 11.1g every 100g. Apricots have 1.6g more sugars than peaches. They are higher in sucrose and glucose but lower in fructose.

The dried alternatives of peach and apricot are six times higher in carbohydrates than usual.

Fiber

Apricots have a higher fiber content than peaches. They have 2g of fiber per 100g of fruit, compared to 1.5g in peaches. Apricots are high in both fiber types, but they are notably high in soluble fibers, which help keep blood glucose and cholesterol levels in balance. Peaches are high in insoluble fibers, which help avoid colorectal diseases and maintain good bowel health. Remember that the peel is the richest in fibers. When the peel is removed, most of the fibers are also removed.

Net carbs

The carbohydrates in a food that can be used for energy are net carbs. To calculate it, subtract the amount of fiber from the total carbs in the food.

Let us count the number of net carbs in each of these fruits. It turns out that apricots have 9.1g of net carbs, whereas peaches have 8.0g. Apricots have 11.1g carbohydrates, 2g of which are fibers. On the other hand, Peaches contain 9.5g of carbs and 1.5g of fibers. In conclusion, peaches are lower in net carbs.

Calories

Apricot is the winner in this concept. It has 48 calories per 100g of fruit, compared to 39 for peaches. As a result, they are both great low-calorie additions to the diet. Sweetened, frozen apricots have approximately two times more calories than raw ones. Dried peaches are champions in this section: they have 239 calories per 100g.

Fats

Both apricots and peaches do not contain significant amounts of lipids. Apricots provide 0.39g of fats per 100g of fruit, and peaches have 0.27g. The two fruits are equal in cholesterol content.

HEALTH IMPACT

Cardiovascular health

Consumption of apricots and peaches regularly may help to improve cardiovascular health. They both produce a large number of compounds that help to keep the heart healthy. However, peach effects on the cardiovascular system are more versatile than the apricot ones.

Peaches help lower cholesterol and blood pressure, risk factors for heart disease (6). According to another study, peaches can lower LDL levels in the blood (7). The higher LDL levels, the greater risk of developing atherosclerosis. Additionally, the chemicals present in the peach help lower the levels of the hormone angiotensin II (7) that is involved in the rising of blood pressure (8).

Because apricots are naturally high in water, they help keep your heart healthy. Apricot consumption helps prevent dehydration, leading to coronary heart disease (CHD) and stroke (9). The polyphenols in apricots may also help lower the body's cardiovascular risks (10).

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 (11) 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 (12). Another study claims that peaches are involved in breast cancer prevention (13).

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 is attacking and killing the cancer cells (14). You should consider that the FDA does not approve amygdalin as a cancer treatment (15).

Diabetes

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

Apricot has a low glycemic index, 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 (16). 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 (17). 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 (18).

Antioxidants

These molecules neutralize toxic free radicals, which can cause oxidative stress and damage to all cells (19). As a result, oxidative stress may play a role in developing cardiovascular diseases(20) and obesity (21). Apricots and peaches are antioxidant powerhouses. These two fruits are involved in the antioxidant protection of the body similarly.

Peach is high in phenolics(22) and flavonoids(23), which greatly enhance antioxidant activity. It shows antioxidant action in a short amount of time (24). Fresh peaches with the peel are recommended since the peel contains the most significant antioxidants and is, therefore, more effective against oxidative stress (25).

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 (26).

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 (27). It's a dangerous type of skin cancer that can be avoided using peach flower extract or fruit (28).

Vitamins and carotenoids found in apricots can help to prevent wrinkles. The sun, cigarette smoke, and pollution are the leading causes of wrinkles (29). Apricots contain vitamin C, which aids in the formation of collagen, which gives the skin its strength and flexibility (30). Beta carotene can protect your skin against sunburn (31).

REFERENCES

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156326/
  2. https://pubmed.ncbi.nlm.nih.gov/32523597/
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/nutrients
  5. https://www.myplate.gov/eat-healthy/fruits
  6. https://pubmed.ncbi.nlm.nih.gov/23522824/
  7. https://pubmed.ncbi.nlm.nih.gov/25801980/
  8. https://pubmed.ncbi.nlm.nih.gov/19861349/
  9. https://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2009.01795.x
  10. https://pubmed.ncbi.nlm.nih.gov/22935143/
  11. https://pubmed.ncbi.nlm.nih.gov/21116690/
  12. https://pubmed.ncbi.nlm.nih.gov/24745759/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641647/
  14. The case against laetrile. The fraudulent cancer remedy
  15. https://www.accessdata.fda.gov/cms_ia/importalert_167.html
  16. Study of Dried Apricot Effect on Type 2 Diabetic Patients as a Hypoglycemic Material
  17. https://pubmed.ncbi.nlm.nih.gov/30284108/
  18. https://pubmed.ncbi.nlm.nih.gov/28115227/
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684512/
  20. https://pubmed.ncbi.nlm.nih.gov/28230726/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307252/
  22. https://pubmed.ncbi.nlm.nih.gov/12166993/
  23. https://pubmed.ncbi.nlm.nih.gov/26138775/
  24. https://pubmed.ncbi.nlm.nih.gov/15857208/
  25. https://pubmed.ncbi.nlm.nih.gov/25320458/
  26. https://pubmed.ncbi.nlm.nih.gov/10218665/
  27. https://pubmed.ncbi.nlm.nih.gov/15617990/
  28. https://pubmed.ncbi.nlm.nih.gov/11917253/
  29. https://pubmed.ncbi.nlm.nih.gov/18377617/
  30. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
  31. https://pubmed.ncbi.nlm.nih.gov/18086246/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 13, 2022

Infographic

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

All nutrients comparison - raw data values

Nutrient Peach Apricot Opinion
Net carbs 8.04g 9.12g Apricot
Protein 0.91g 1.4g Apricot
Fats 0.25g 0.39g Apricot
Carbs 9.54g 11.12g Apricot
Calories 39kcal 48kcal Apricot
Starch 0g g Peach
Fructose 1.53g 0.94g Peach
Sugar 8.39g 9.24g Peach
Fiber 1.5g 2g Apricot
Calcium 6mg 13mg Apricot
Iron 0.25mg 0.39mg Apricot
Magnesium 9mg 10mg Apricot
Phosphorus 20mg 23mg Apricot
Potassium 190mg 259mg Apricot
Sodium 0mg 1mg Peach
Zinc 0.17mg 0.2mg Apricot
Copper 0.068mg 0.078mg Apricot
Vitamin A 326IU 1279IU Apricot
Vitamin E 0.73mg 0.89mg Apricot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.6mg 10mg Apricot
Vitamin B1 0.024mg 0.03mg Apricot
Vitamin B2 0.031mg 0.04mg Apricot
Vitamin B3 0.806mg 0.6mg Peach
Vitamin B5 0.153mg 0.24mg Apricot
Vitamin B6 0.025mg 0.054mg Apricot
Folate 4µg 9µg Apricot
Vitamin B12 0µg 0µg
Vitamin K 2.6µg 3.3µg Apricot
Tryptophan 0.01mg 0.015mg Apricot
Threonine 0.016mg 0.047mg Apricot
Isoleucine 0.017mg 0.041mg Apricot
Leucine 0.027mg 0.077mg Apricot
Lysine 0.03mg 0.097mg Apricot
Methionine 0.01mg 0.006mg Peach
Phenylalanine 0.019mg 0.052mg Apricot
Valine 0.022mg 0.047mg Apricot
Histidine 0.013mg 0.027mg Apricot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.027g Peach
Monounsaturated Fat 0.067g 0.17g Apricot
Polyunsaturated fat 0.086g 0.077g Peach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peach Apricot
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
9
Peach
16
Apricot
Mineral Summary Score
9
Peach
11
Apricot

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
5%
Peach
8%
Apricot
Carbohydrates
10%
Peach
11%
Apricot
Fats
1%
Peach
2%
Apricot

Comparison summary

Which food is lower in Sugar?
Peach
Peach is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Peach
Peach is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Apricot
Apricot is relatively richer in minerals
Which food is richer in vitamins?
Apricot
Apricot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.