Nectarine vs Peach: What Are the Differences?

A registered dietitian nutritionist explains.

Medically reviewed by Suzanne Fisher, RD

Peaches and nectarines are distinct yet related fruits of the Prunus persica genus and species. However, nectarines are a specific varietal of peach (Prunus persica var. nucipersica).

Peaches and nectarines are available in white- and yellow-fleshed varieties and are considered stone fruit, which refers to the pit or stone at the center of the fruit.

Depending on how much the stone adheres to the fruit of the peach, peaches can be further classified as clingstone (where the flesh adheres to the pit) or free-stone.

Both peaches and nectarines have many varieties known as cultivars that contain subtle differences in flavor and texture. This is similar to the wide variety of apples in the United States.

This article explores differences in taste, appearance, and nutritional composition of yellow-fleshed peaches and nectarines and their potential health benefits.

Nutrition: Nectarine vs. Peach

Nectarines and peaches are both excellent sources of nutrients, such as the following:

• Vitamin A

• Vitamin C

• Potassium

• Niacin

• Magnesium

• Phosphorus

Both fruits contain high levels of carotenoids (pigments), like beta-carotene, lutein, and zeaxanthin.

Peaches and nectarines are similar in terms of the calories, carbohydrates, fiber, and protein they contain.

On the micronutrient level, peaches contain slightly higher amounts of vitamin A, vitamin C, and lutein. Nectarines contain slightly higher amounts of potassium, niacin, magnesium, and phosphorus.

Additionally, the beta-carotene levels of yellow-flesh peaches and nectarines are nearly double that of white-fleshed peaches and nectarines.

These subtle variations in color and size may impact peaches' and nectarines' nutrient content and health benefits.

A side-by-side comparison of nectarine and peach nutrition can be found below. It includes amounts in kilocalories (kcal), grams (g), micrograms (mcg), and milligrams (mg).

Flavor and Texture

Ripe peaches have a soft, slightly stringy mouthfeel and abundant juiciness. White-fleshed peaches may be sweeter and less acidic than their yellow counterparts.

Nectarines, a smaller fruit with lower water content, are also often considered sweeter than their peach counterparts. A ripened nectarine, when eaten, will have a more firm and uniform mouthfeel and will be less juicy. However, ripeness can also play a part in sweetness.

Nectarines and peaches are visually different not only in size but also in the texture of their skin. The skin of peaches is uniformly fuzzy, while the skin of nectarines is smooth to the touch.

Varietal differences and ripeness levels in peaches and nectarines can influence taste and texture. It is important to try several varieties to determine your preferences.

Health Benefits

Nectarines and peaches are both excellent sources of nutrients, particularly vitamin A, vitamin C, potassium, niacin, magnesium, and phosphorus.

Both also contain high levels of the carotenoids beta-carotene, lutein, and zeaxanthin. They are also high in dietary fiber.

Below, the potential health benefits of consuming nectarines and peaches are explored, including fiber intake benefits, improved cognition, improved eye health, and antioxidant support.

Fiber Intake Benefits

Peaches and nectarines are excellent sources of dietary fiber. A 2023 meta-analysis examined the association between increased dietary fiber and several important markers of health, including:

• Improved digestion

• Decreased blood pressure

• Decreased lipid levels

• Reduced overall inflammation

• Stabilized blood sugar levels

The analysis concluded by finding an overall association between high dietary fiber intake and a lower risk of overall mortality (including diseases impacted by the markers above). This finding further supports regular consumption of foods high in dietary fiber.

Improved Cognition

A systematic review of levels of carotenoids in the blood, which peaches and nectarines contain high levels of, found some limited association between lower levels and increased risk of Alzheimer's disease and mild cognitive impairment.

Another meta-analysis supported these findings, but only with respect to blood levels of lutein and zeaxanthin, not beta-carotene.

More research is needed to determine what impact, if any, carotenoids have on improved cognition.

Improved Eye Health

A systematic review and meta-analysis of recent research found an association between the consumption of beta-carotene and a decreased progression of age-related macular degeneration.

This analysis also found a positive relationship between increased lutein and zeaxanthin intake and improved visual acuity.

While more studies are needed, there is promising evidence to support the positive effects of carotenoid consumption and improved eye health.

Antioxidant Support

Oxidative stress is considered to be an essential underlying factor contributing to several common illnesses, including type 2 diabetes, cardiovascular disease, and some types of cancer.

A recent meta-analysis reviewed studies examined the relationship between increased dietary levels of antioxidants, including carotenoids and vitamin C, and the risk of all-cause mortality (including the diseases mentioned above).

This review found that increased dietary and blood levels of antioxidants decreased overall mortality risk. This relationship was also dose-dependent, meaning that higher levels of antioxidant consumption showed further decreased risk.

This emphasizes the already large body of research demonstrating the benefits of consuming foods high in antioxidants, such as peaches and nectarines.

How to Use

Both nectarines and peaches are excellent fruits to enjoy raw when ripe. They can also be added to salads, smoothies, desserts and salsas.

As the softer fruit, peaches are ideal for baking in pie and making sauces and jams. Nectarines, being slightly firmer, lend themselves well to grilling or sautéing.

It is not necessary to peel either fruit before consuming them, though certain recipes do encourage peeling, as it affects the texture of the final product.

Seasonality

Peaches and nectarines have been cultivated for growth in a wide variety of climates and regions across the globe. China is the largest producer of nectarines and peaches, followed by Spain, Italy, and the United States.

Due to the number of areas suitable for growth worldwide, nectarines and peaches can be found in grocery stores throughout the year. However, the peak harvest time worldwide for nectarine and peach is June, July, and August.

You may also enjoy exploring local markets and orchards for freshly grown nectarines and peaches when in season.

What to Look For

Selecting ripe and flavorful nectarines and peaches at the grocery store or farmers market can be determined by four primary factors, as follows:

• Fruit size: Peaches should be roughly the size of a baseball (around 3 inches), while nectarines are slightly smaller (around 2.5 inches).

• Color: The most common nectarines and yellow peaches sold in the United States should have a deep yellow-red coloring when ripe.

• Firmness: Both peaches and nectarines should have a slight give when pressure is applied. Both fruits are ripe when they yield easily to pressure.

• Scent: Ripe peaches and nectarines will smell intense at peak ripeness.

Properly store unripened nectarines and peaches in a dry place and away from direct sunlight. Once ripened, move them to the refrigerator's fruit drawer.

You can also store unripened peaches and nectarines in the refrigerator to slow the ripening process. These methods will prolong shelf life and maintain optimal flavor and texture.

Safety Considerations

Avoid peaches and nectarines if you're allergic to them or their components (parts).

Seek immediate medical attention or call 911 if you have a severe allergic reaction (itching, hives, shortness of breath).

Precautions

Individuals sensitive to peaches, nectarines, or any of their components (parts) should take special precautions to avoid them raw or in prepared foods.

Stone fruits, such as peaches and nectarines, can also be vectors for a dangerous foodborne pathogen known as listeria.

While stone fruit recalls are rare, you can stay up-to-date on those in your area through the Centers for Disease Control and Prevention's (CDC) Foodborne Outbreaks home page. This is of particular importance for people who are pregnant or immunocompromised.

Summary

Peaches and nectarines are distinct yet related fruits and different varieties of Prunus persica genus and species. Both are available in white and yellow-fleshed varieties and are considered stone fruit, which refers to the pit or stone at the center of the fruit.

Selecting ripe and flavorful nectarines and peaches at the grocery store or farmer's market can be determined by four primary factors:

• Fruit size

• Color

• Firmness

• Scent

The peak harvest time worldwide for nectarines and peaches is in the summer months of June, July, and August.

Peaches and nectarines contain high levels of micronutrients, particularly vitamin A, vitamin C, potassium, niacin, magnesium, and phosphorus.

Both also contain high levels of the carotenoids beta-carotene, lutein, and zeaxanthin. They are also excellent sources of fiber.

The potential health benefits of nectarines include the overall benefits of dietary fiber, improved cognition, improved eye health, antioxidant levels, and decreased mortality.

Both nectarines and peaches are excellent fruits to enjoy raw when ripe. You can also add peaches and nectarines to various foods, such as salads, smoothies, desserts, and salsas.

Read the original article on Verywell Health.