Persimmon vs. Nectarine — Health Impact and Nutrition Comparison

Calories

A hundred grams of nectarines contains 44 calories, whereas the same amount of persimmon contains 127 calories.

Protein

The amount of protein in both is low. 100g of nectarine contains 1g of protein, and the same amount of persimmons contains 0.8g.

Fats

Both persimmon and nectarine contain tiny amounts of fat.  A 100-gram nectarine contains 0.3g of fat, while a 100-gram persimmon contains 0.4g. Both do not contain trans fats.

Nectarine and persimmons naturally contain no cholesterol.

Carbohydrates

Persimmons have more carbs than nectarines due to their net carb content. Persimmons have 33.5g of carbohydrates per 100g, while nectarines have 10.5g. Aside from net carbs, the main carbohydrates found in nectarine are dietary fiber (1,7 g), fructose (1,37 g), and sugar (7,89 g), which are not found in persimmon.

Vitamins

Nectarines are relatively richer in vitamins. Nectarines include several B-group vitamins, including vitamins B1, B2, B3, B5, B6, and folate.  Nectarine also contains small amounts of vitamin A and vitamin K.  Persimmons, on the other hand, are a significant source of vitamin C. They have 12 times more vitamin C content than nectarine. Both of them are absent in vitamin D and vitamin B12.

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.

Persimmon

1

Nectarine

10

Contains more Vitamin CVitamin C

+1122.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Nectarine has more zinc, magnesium, copper, and manganese than persimmon. At the same time, persimmons contain more significant amounts of calcium (4 times more), iron (9 times more), and potassium (1,5 times more). Both have the same amount of phosphorus, although nectarine has a lower sodium content than persimmon.

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.

Persimmon

3

Nectarine

5

Contains more CalciumCalcium	+350%
Contains more PotassiumPotassium	+54.2%
Contains more IronIron	+792.9%

Contains less SodiumSodium

-100%

~equal in Phosphorus ~26mg

~equal in Selenium ~0µg

Oxalates 

The oxalate content of persimmon is 7mg, and the oxalate content of nectarine is 4 mg per 100 grams. Both are considered to be low in oxalates.

Glycemic Index

The glycemic index of nectarin is 43, whereas the glycemic index of persimmon is 61. So, nectarine is classified as a low-glycemic index food, whereas persimmon is a medium-glycemic food.

Glycemic Load

The glycemic load of persimmon and nectarin is equal to 5. As we can see, the glycemic load of both nectarine and persimmon falls in the low category.

Insulin Index

There are no specific insulin index values for nectarine. The insulin index of persimmon is 47.

Acidity

Persimmon ranges from 4.42 to 4.70. Nectarine acidity has been determined to be -3.1 based on the PRAL, making it alkaline. Nectarine has a pH of 3.05 to 4.73. Persimmon has an alkaline PRAL of -5.5.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both persimmons and nectarines are rich in flavonoids, which have been shown to decrease the risk of cardiovascular diseases (1,2).

The study indicates that persimmons have the potential to lower arterial blood pressure and decrease the risk of atherosclerosis, while the effects of nectarines on these conditions remain unknown (3,4).

The impressive findings from the study reveal that persimmons may lower LDL (bad cholesterol) levels and inhibit the activity of HMG-CoA reductase, which is similar to the effects of statin drugs. While the same effect remains unknown for nectarines, the promising results suggest that incorporating persimmons into your diet may provide significant health benefits (5).

Diabetes

Both persimmons and nectarines offer potential benefits for managing diabetes and related complications through their rich phenolic content. Persimmon peel, abundant in antioxidants and dietary fiber, has demonstrated anti-diabetic effects, suggesting its potential use as a nutritional supplement for diabetes management (6). Nectarines, on the other hand, contribute to maintaining blood glucose levels with their antioxidants. Catechins, anthocyanins, chlorogenic acids, and quercetins are the major phenolic groups found in nectarine, possessing anti-inflammatory and anti-obesity properties (7.8). Studies suggest that these phenolic bioactive compounds from nectarines significantly impact obesity-related diabetes, potentially aiding in the prevention and management of diabetes (9). 

Cancer

Persimmons are believed to exhibit potential benefits in treating various cancers, including prostate and breast cancers, oral carcinoma cells, human lymphoid leukemia cells, and precancerous colon polyps (10). However, as suggested by studies, nectarines may reduce the risk of breast cancer. Over 24 years, women who consumed at least two nectarines daily had a 41% lower risk of breast cancer (11). The antioxidant action of nectarines, attributed to their polyphenols, is implicated in cancer prevention. Additionally, men who include nectarines in their diet may experience a lower risk of lung cancer(12).