What Is the Difference Between Peaches and Nectarines? Which Is Healthier?

Nectarines, like peaches, are part of the peach family and can grow on peach trees. Both fruits are nutritious and delicious.

When you bring home a bag of peaches and nectarines, do you ever wonder about the difference between these juicy fruits? The answer is yes, there is a difference, but they also share many similarities. Nectarines are part of the peach family and can grow on the same trees as peaches. Both fruits have a similar taste, color, shape, and nutritional value. If you want to know which fruit is healthier, keep reading to explore the benefits of these popular summer fruits.

Peaches and nectarines belong to the rose family, which gives them their aromatic nature. Both fruits have large pits that are difficult to separate from the flesh.

Peaches have thick, fuzzy skin and are soft to the touch. Nectarines, on the other hand, have smooth, thin skin due to a recessive gene. Peaches are usually larger, juicier, sweeter, and have rounder pits compared to nectarines.

Although peaches and nectarines may look different on the outside, their insides are very similar. They can be classified as clingstone, freestone, or semi-freestone. Clingstone varieties have pits that are more difficult to remove compared to freestone varieties. Both fruits have yellow or white flesh.

White peaches and nectarines are less acidic and often taste sweeter than their yellow counterparts. The level of sweetness depends on their ripeness. Ripe peaches and nectarines are soft to the touch. They may lose their sheen or develop small white specks on the top half, which is actually a sign of sweetness.

Comparing the nutritional value of peaches and nectarines

Both peaches and nectarines are excellent choices for a healthy diet. Large peaches contain approximately 70 calories and are rich in fiber, potassium, vitamin A, and vitamin C. They also contain beneficial antioxidants that may help in fighting certain illnesses and chronic diseases. A medium-sized nectarine, on the other hand, has around 60 calories and is a good source of potassium, lutein, and vitamin C. Nectarines provide vitamins and antioxidants that support healthy vision, skin, and may reduce the risk of cancer.

Both fruits are sodium-free and contain equal amounts of magnesium, zinc, potassium, and calcium. However, nectarines are relatively higher in minerals compared to peaches. The impact on health is similar since their nutrient profiles are almost identical.

The maturity stage, post-harvest handling, and growing conditions influence the phytochemical and antioxidant content in peaches and nectarines. In some cases, red-fleshed peaches may contain more antioxidants and phenolics than blueberries. The pigment beta-carotene found in both fruits can improve immune function, protect cell growth, and reduce inflammation and cancer risk.

Fruits rich in vitamin C, like peaches and nectarines, may lower the risk of certain cancers such as esophageal, colorectal, stomach, lung, prostate, and mouth cancers.

Peaches contain nutrient and mineral compounds that bind with bile acids produced by the liver. This may aid in reducing blood cholesterol levels. Some studies suggest that regularly consuming peaches and nectarines may lower risk factors for conditions like heart disease and diabetes.

Peaches and nectarines contain major compounds like anthocyanins, chlorogenic acids, catechins, and quercetins, which offer anti-inflammatory benefits. These bioactive compounds in both fruits have shown promise in impacting obesity-related diabetes and in preventing the progression of diabetes. Copper, found in abundance in both fruits, protects the skin and promotes collagen production, thereby improving overall skin texture and moisture retention. Peach flowers can help in gut contractions, supporting digestion.

Nectarines have a lower sugar content compared to peaches and are more susceptible to certain diseases. They are more aromatic, smaller, thinner, firmer, and have smooth red skin.

Both peaches and nectarines have comparable levels of micronutrients, fibers, and natural sugars. They contain similar amounts of vitamins A, E, and B6. Nectarines have higher vitamin C, vitamin B2, and vitamin K content compared to peaches. Nectarines also retain their firmness better when cooked and have higher vitamin B1, B3, and B5 levels after cooking. Peaches, on the other hand, are better suited for soft-textured recipes and baked goods.

Nectarine vs. peaches: Flavor profile and uses

Peaches and nectarines can be used interchangeably in various foods due to their similar flavor profiles. Although they taste almost identical, nectarines are more aromatic and sweeter than peaches. When shopping, choose the ripest fruit, which is often the most fragrant. Ripe fruits give in to gentle pressure and should be stored at room temperature. Firm peaches can be ripened quickly by placing them in a brown paper bag for a couple of days. Ripe peaches and nectarines should be stored in the coldest part of the refrigerator.

To prevent browning, coat sliced peaches with lemon or lime juice and store them in a plastic bag. Avoid buying nectarines that are picked too early, as they may be hard or dull-looking. Look for fresh peaches and nectarines with a red blush. Both fruits can be consumed plain, added to yogurt, smoothies, and fruit salads, or used to make preserves and jam.

To peel a peach or nectarine:

• Make a small cross-shaped cut at the base of your fruit using a paring knife.
• Boil the fruit for 30 seconds.
• Transfer the fruit to a bowl of ice water to cool it down.
• Gently peel the fruit with a knife.

Use your paring knife to stone a peach or nectarine by cutting along the fruit’s seam and around the stone. Twist the fruit to separate the halves and carefully cut around the stone.

Peaches and nectarines are delicious in pies, tarts, and can be grilled or enjoyed with cream. Keep in mind that nectarines are smaller and have different sugar levels when substituting them for peaches in recipes. Adjust the amount of sugar or liquid accordingly. If you prefer not to deal with the fuzzy skin, opt for nectarines with thinner skin. Clingstone fruits are better for canning and jellies, while freestone fruits are easier to use in cooking and baking.

Peaches pair well with cinnamon and honey, or they can be canned in syrup. Both fruits are irresistible during the summer months and provide essential vitamins and minerals for a healthy body.

Who wins the battle between peaches and nectarines?

Whether you want to bake a cobbler, grill, or enjoy a quick snack, you don’t have to choose between peaches and nectarines. Both fruits are nutritious and delicious. Unless you have a preference for the fuzzy skin on peaches, the differences between peaches and nectarines shouldn’t matter much. So, the next time you go grocery shopping, consider grabbing a bag of ripe peaches or nectarines to savor their delightful flavors.

QUESTION

AgriLifeExtension: "Recommended Fruit and Nut Varieties."

Allrecipes: "What’s the Difference Between Peaches, Nectarines and Apricots?"

Better Health Channel: "Fruit and vegetables."

Cleveland Clinic: "All the Health Benefits of Eating Peaches."

FoodNetwork: "Nectarine vs. Peach: What’s the Difference?"

National Library of Medicine: "Functional foods and their role in cancer prevention and health promotion: a comprehensive review," "Using Copper to Improve the Well-Being of the Skin."

Soil Born Farms: "Veggie Rx Tips."

Wiley Online Library: "Health Benefits from Pomegranates and Stone Fruit, Including Plums, Peaches, Apricots and Cherries."

Wiley Online Library: "Health Benefits from Pomegranates and Stone Fruit, Including Plums, Peaches, Apricots and Cherries."