Peach vs. Nectarine — Health Impact and Nutrition Comparison

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Peach

3

:

6

Nectarine

Contains more Vitamin C +22.2%

Contains more Vitamin B2 +14.8%

Contains more Vitamin K +18.2%

Contains more Vitamin B1 +41.7%

Contains more Vitamin B3 +39.6%

Contains more Vitamin B5 +20.9%

Contains more Folate +25%

Equal in Vitamin A - 332

Equal in Vitamin E - 0.77

Equal in Vitamin B6 - 0.025

Peach

Nectarine

Contains more Vitamin C +22.2%

Contains more Vitamin B2 +14.8%

Contains more Vitamin K +18.2%

Contains more Vitamin B1 +41.7%

Contains more Vitamin B3 +39.6%

Contains more Vitamin B5 +20.9%

Contains more Folate +25%

Equal in Vitamin A - 332

Equal in Vitamin E - 0.77

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Peach

2

:

4

Nectarine

Contains more Manganese +13%

Contains more Selenium +∞%

Contains more Iron +12%

Contains more Phosphorus +30%

Contains more Copper +26.5%

Equal in Calcium - 6

Equal in Magnesium - 9

Equal in Potassium - 201

Equal in Zinc - 0.17

Peach

Nectarine

Contains more Manganese +13%

Contains more Selenium +∞%

Contains more Iron +12%

Contains more Phosphorus +30%

Contains more Copper +26.5%

Equal in Calcium - 6

Equal in Magnesium - 9

Equal in Potassium - 201

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.

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

Section reviewed by gastroenterologist Arpi Gasparyan

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].