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

Nectarine

4

Contains more Vitamin CVitamin C	+22.2%
Contains more Vitamin B2Vitamin B2	+14.8%
Contains more Vitamin KVitamin K	+18.2%

Contains more Vitamin B1Vitamin B1	+41.7%
Contains more Vitamin B3Vitamin B3	+39.6%
Contains more Vitamin B5Vitamin B5	+20.9%
Contains more FolateFolate	+25%

~equal in Vitamin A ~332IU

~equal in Vitamin E ~0.77mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.025mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~6.2mg

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

Nectarine

3

Contains more ManganeseManganese	+13%
Contains more SeleniumSelenium	+∞%

Contains more IronIron	+12%
Contains more CopperCopper	+26.5%
Contains more PhosphorusPhosphorus	+30%

~equal in Magnesium ~9mg

~equal in Calcium ~6mg

~equal in Potassium ~201mg

~equal in Zinc ~0.17mg

~equal in Sodium ~0mg

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

Section reviewed by cardiologist Astghik Grigoryan

Nectarines and peaches are both nutritious fruits that can benefit patients with cardiovascular diseases (CVDs). Here's a comparison based on their nutritional profiles and potential impacts on heart health: 

Low in Saturated Fats and Cholesterol: Both nectarines and peaches do not contain significant amounts of saturated fats or cholesterol, making them good choices for heart health. 

Blood Pressure Management: The potassium content in these fruits can help manage blood pressure. 

Fiber: Dietary fiber can help reduce cholesterol levels, a key step in the development of atherosclerosis, the main cause of coronary heart disease and myocardial infarction (1, 2).

Anti-inflammatory Properties: Both fruits are rich in antioxidants, including phenolic compounds, which can help decrease the risk of atherosclerosis by reducing oxidative stress and inflammation. 

Both fruits contain natural sugars and are lower in glycemic index. However, portion control is crucial to prevent excessive sugar intake. Always choose fresh or frozen nectarines and peaches over canned versions, which often contain added sugars and syrups that can contribute to weight gain and increase cardiovascular risk. 

The American Heart Association (AHA) encourages a heart-healthy diet full of fruits and vegetables, including nectarines and peaches. Dietary Guidelines for Americans suggest incorporating a variety of fruits into your diet, emphasizing whole fruits over juices (3, 4).

In conclusion, including these fruits in a balanced diet can support cardiovascular health. 

Diabetes

The four major phenolic groups found in peaches and nectarines are catechins, anthocyanins, chlorogenic acids, and quercetins. These phenolic compounds are anti-inflammatory and anti-obesity. A study (5) 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 (6) suggests that peach gum extracted from trunks and fruits may be helpful in treating 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 (7). One study (8) claims that peaches can help prevent breast cancer.

Another study (9) 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 (10). According to test-tube studies (11), 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 in traditional Chinese medicine to treat digestive disorders, such as indigestion. Animal studies have shown compounds found in flowers may effectively increase the strength and frequency of peristalsis, thus showing laxative effects (12, 13).