A registered dietitian nutritionist explains.
Peaches and nectarines are distinct yet related fruits of thePrunus persicagenus and species.
However, nectarines are a specific varietal of peach (Prunus persicavar.nucipersica).
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Both peaches and nectarines have many varieties known ascultivarsthat contain subtle differences in flavor and texture.
This is similar to the wide variety of apples in the United States.
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 nectarineand peachnutrition can be found below.
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 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.
Both also contain high levels of thecarotenoidsbeta-carotene,lutein,andzeaxanthin.
They are also high in dietary fiber.
Fiber Intake Benefits
Peaches and nectarines are excellent sources of dietary fiber.
This finding further supports regular consumption of foods high in dietary fiber.
More research is needed to determine what impact, if any, carotenoids have on improved cognition.
This analysis also found a positive relationship between increased lutein and zeaxanthin intake and improved visual acuity.
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.
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 sauteing.
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.
Once ripened, move them to the refrigerator’s fruit drawer.
These methods will prolong shelf life and maintain optimal flavor and texture.
Both also contain high levels of thecarotenoidsbeta-carotene,lutein, andzeaxanthin.
They are also excellent sources of fiber.
Both nectarines and peaches are excellent fruits to enjoy raw when ripe.
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