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

Nectarines are a member of the peach family and sometimes grow on peach trees, and peaches can do the same thing. Both peaches and nectarines are delicious sources of nutrition and minerals.

When you haul home a big bag of peaches and nectarines, do you ever stop and wonder what the difference is between these juicy gems? If you’re wondering if there is actually a difference, the answer is yes. Still, these stone fruits have even more similarities. Nectarines are a member of the peach family and sometimes grow on peach trees, and peaches can do the same thing. Both fruits have the same great taste and are similar in color, shape, and nutritional value. Want to know if peaches are healthier than nectarines or vice versa? Then keep reading to learn more about these widely enjoyed summer fruits.

The aromatic nature of peaches and nectarines is due to being part of the rose family. Both contain large, hard pits in their center that are difficult to separate from the fruit’s flesh.

Peaches have thicker skin, feel fuzzy, and are very soft to the touch. Nectarines have a recessive gene that results in smoother, thinner skin. Peaches are typically larger, juicer, sweeter, and contain a bigger, rounder pit than nectarines. 

While peaches and nectarines may look somewhat different outside, their insides are very similar. Peaches and nectarines fit into three categories: clingstone, freestone, and semi-freestone. Clingstone pits are not as easily removed as pits from freestone peaches and nectarines. Both have yellow or white flesh.

White peaches and nectarines are less acidic than their yellow counterparts and often taste sweeter. The degree of sweetness depends on how ripe they are. If you’re searching for ripe peaches and nectarines, look for some that are soft to the touch. As they ripen, peaches and nectarines may lose their sheen, or you may also find small, white specks on the top half. While many may believe this is a sign of poor quality, it is actually a good sign that the fruit is sweet.

Adding peaches or nectarines to your diet is always a great choice in terms of nutritional value. Large peaches contain roughly 70 calories and are an excellent source of fiber, potassium, vitamin A, and vitamin C. They also have several beneficial antioxidants that may help fight against certain illnesses and chronic diseases. A medium-sized nectarine, by contrast, is around 60 calories and full of potassium, lutein, and vitamin C. The vitamins and antioxidants offered by nectarines support healthy vision and skin and may decrease a person’s risk of cancer.

Both fruits contain no sodium and have an equal amount of magnesium, zinc, potassium, and calcium. However, nectarines are relatively richer in minerals than peaches. The impact on your health that nectarines and peaches have are similar due to them having almost identical nutrient profiles.

The stage of the fruit’s maturity, how it was handled post-harvesting, and the conditions under which the fruit grew are the most vital factors affecting the total content of phytochemicals and antioxidant activities in either a peach or nectarine. In some cases, red-fleshed peaches can contain more antioxidants and phenolics than blueberries. The pigment beta-carotene found in nectarines and peaches may help improve immune function, protect cell growth, and reduce inflammation and cancer risk.

Foods like peaches and nectarines that contain high amounts of vitamin C may lower the risk of certain cancers, including esophageal cancer, colorectal cancer, and stomach, lung, prostate, and mouth cancer.

When certain nutrient and mineral compounds found in peaches bind to compounds produced by your liver, also known as bile acids, it may aid in the reduction of blood cholesterol levels. According to some studies, regularly eating more peaches and nectarines may lower risk factors for conditions like heart disease or diabetes.

Anthocyanins, chlorogenic acids, catechins, and quercetins, are all major compounds found in peaches and are known for their anti-inflammatory benefits. These bioactive compounds found in both fruits have shown promise in impacting obesity-related diabetes and can aid in preventing the progression of diabetes. Copper protects your skin from damage and promotes collagen production by stimulating cell growth in the second outermost layer of your skin, also known as the dermis layer.

Because copper is abundant in both fruits, adding either to your diet may improve your skin's overall texture while increasing its ability to retain moisture. Peach flowers may increase the frequency and strength of gut contractions, allowing someone to push out their food without struggling.

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

These stone fruits boast comparable levels of micronutrients, fibers, and natural sugars and contain equal amounts of vitamins A, E, and B6. Nectarines have more vitamin C, vitamin B2, and vitamin K than peaches. They stay firmer for cooking and contain more vitamin B1, vitamin B3, and vitamin B5 than peaches once they’re cooked. Peaches, on the other hand, are better for soft-textured recipes and baked goods.

Because of similar flavor profiles, peaches and nectarines can be enjoyed almost interchangeably in various foods, from soups to salads. While their flavor profiles may be similar, there are a few subtle differences. Despite tasting almost identical, nectarines are more aromatic and taste sweeter than peaches. Choose whichever fruit is the ripest when shopping for peaches and nectarines. These will also often be the most fragrant. When these fruits give into gentle pressure, it typically indicates that they are ripe, and you should store them on your counter at room temperature.

To ripen overly firm peaches quickly, you can put them in a brown paper bag for a couple of days. If your peach or nectarine gives into the gentle pressure of your palm, keep it in a plastic bag and store it in the coldest part of your refrigerator.

Prevent browning by tossing sliced peaches in a plastic bag with lemon or lime juice. Nectarines picked too early may be hard or dull-looking, and you should avoid these when grocery shopping. Always pick peaches and nectarines that look fresh and have a red blush. Both fruits have a shelf life of about a week and can be eaten plain, added to yogurt, smoothies, and fruit salads, or made into preserves and jam. 

To peel a peach or a nectarine: 

• Take a paring knife and cut a small cross at the base of your fruit. 
• Place the fruit in boiling water for 30 seconds.
• Move your peach or nectarine to a bowl of ice water, using a spoon to avoid burns.
• Gently pull the flesh away from the fruit with your knife once you remove it from the water.

You can also use your paring knife to stone a peach or nectarine by cutting along the fruit’s seam and around the stone. After doing this, twist the fruit to separate the halves and carefully cut around the stone. 

Peaches and nectarines taste great in pies and tarts, and they can be grilled or even drowned in a delicious cream. If your recipe requires peaches and you only have nectarines, keep their smaller size and sugar levels in mind, as this may slightly affect the outcome. Depending on which fruit you choose, you may need to add more sugar or liquid to accommodate the recipe.

The fuzzy skin on a peach can become tough when cooked and is often removed before being used in jams or baked into a pie. When you don’t want to go through the hassle of peeling, think of nectarines with thinner skin as an alternative. Clingstone fruits, as opposed to firestone fruits, are better for canning. They are smaller, sweeter, and better in jellies and jams. Freestone fruits are better when frozen and excellent for cooking because the flesh is easily removed from the pit.

Peaches taste delicious with just a little cinnamon and honey sprinkled on top. Make peaches in a can by adding syrup to peaches in a jar or following a simple online recipe. Both fruits are delicious and irresistible in the summer months and full of vitamins and minerals our body needs to stay strong and healthy.

Whether you decide to bake a cobbler, fire up the grill, or make yourself a quick afternoon snack, there’s no need to pick one or the other, and you should expect a similar result. Both are delicious sources of nutrition and minerals. Unless you love the famous fuzzy skin on a peach, the differences between peaches and nectarines don’t matter much. So, next time you head to the grocery store, consider picking up a ripe bag of delicious peaches or nectarines.