Apricot vs. Peach: Which Is Better?

What Is the Difference Between Apricot and Peach?

Peaches and apricots are stone fruits from the Rosaceae or rose family. The peach tree, scientifically known as Prunus persica, was originally cultivated in China but is now harvested worldwide. There are three different types of peaches, including freestone, clingstone, and semi-freestone peaches. The difference between the three lies in how difficult it is to remove the pit from the flesh of the fruit. The peach pit is easy to remove in the freestone variety but more difficult to remove in the clingstone. Semi-freestone is a hybrid of the two.

Next, what is an apricot? The apricot tree, or Prunus armeniaca, is also native to Asia and is now grown in many regions worldwide, from California to Turkey. Like the peach, it has a juicy flesh and a hard center pit or seed. 

Summertime fruits, in all their juiciness, are often enjoyed fresh. However, they also make great additions to baked goods, mixed salads, smoothies, salsas, jams, and jellies. And when they’re not in season, many people opt for dried fruit as a sweet snack.

The main differences between peaches and apricots lie in their appearance, flavor, and texture. Apricots are generally about a quarter of the size of peaches, but are apricots fuzzy? They usually have smooth skin that’s yellow or orange in color, while peaches have more fuzzy skin in shades of pink and yellow. In addition to their soft, velvety skin, peaches tend to have softer flesh than apricots. Ripe peaches are also usually sweeter than fresh apricots, which boast a tart flavor.

Which One Is Better: Apricot or Peach?

Both apricots and peaches offer distinct nutritional profiles that can support many avenues of wellness. Apricots are known for their high levels of vitamin A, vitamin C, potassium, and fiber, while peaches are rich in antioxidants with anti-inflammatory effects.

Research studies have showcased various health benefits associated with each fruit. For example, a comprehensive review of apricots connected them to gastrointestinal, heart, and liver benefits, while another study found peaches to protect the body against damage from inflammation and oxidative stress.^{1, 2}

Still, in our professional opinion, the choice between them really depends on your individual dietary needs and preferences. Apricots and peaches both offer valuable nutritional benefits and can be included in a well-balanced diet. Including various fruits can maximize your nutrient intake and enhance your dining experience with various flavors and textures. So, if you’re trying to decide between nectarine vs. peach vs. apricot at your next meal, don’t be afraid to mix it up!

Nutrition

Research has found that higher intakes of fruits and vegetables are associated with lower rates of mortality. Most recommendations point to at least five servings of fruits and veggies daily. Peaches and apricots can be great options for maximizing your produce intake.¹¹  

Nutritionally, peaches and apricots are fairly comparable. However, they both bring their unique benefits to the table, and several factors influence which one is a better choice for your individual dietary needs. Both stone fruit species contain an impressive amount of vitamins, minerals, antioxidants, and water content, but you’ll find that weight for weight, apricots contain more vitamin A, vitamin C, beta carotene, and potassium. 

Let’s break down their macronutrient differences:^{3, 4}

Personal wellness goals may influence the choice between apricots and peaches. For instance, apricots' potassium and fiber content may benefit cardiovascular health, while peaches' antioxidants could support skin and eye health. And we can’t discount culinary preferences, as each fruit boasts a unique flavor — peaches are sweet, and apricots are tangy. There’s a reason sweet peach cobbler is such a popular dessert! A registered dietitian nutritionist can help you navigate the many factors that go into choosing the best fruit for your individual needs. 

Glycemic Index

Apricots and peaches both have values on the low end of the glycemic index. Apricots have a GI score of 34, and peaches have a score of 28. Compared to high-glycemic foods, apricots and peaches are less likely to cause a rapid spike in your blood sugar. 

Their GI score can be attributed to their natural sugars and fiber content, which help slow the absorption of sugar into the bloodstream. As a result, when included mindfully, peaches and apricots can be excellent options for those trying to manage their blood sugar levels. A registered dietitian can help you understand the best portion sizes for your nutritional intake, based on your energy demands and medical history.  

Vitamins

Apricots and peaches are both excellent sources of many essential vitamins, offering several health benefits. Apricots are especially rich in vitamins A and C, which exhibit antioxidant properties. Vitamin A, in the form of beta-carotene, can support eye health by helping produce pigments in the retina, while vitamin C helps protect cells from damage caused by free radicals. Peaches also provide vitamins A and C, just in smaller amounts.^{5, 6}

Both fruits contain small amounts of vitamin E, which also acts as an antioxidant and protects cells from damage caused by free radicals. Apricots contain 0.89 mg per 100 g serving, while peaches provide 0.73 mg, or 6% and 5% of the recommended daily value, respectively.^{3, 4, 5, 6, 7}

Minerals

Peaches and apricots boast impressive nutrition profiles that include many important minerals. Apricots are notably high in potassium, an electrolyte that plays a role in nerve function, muscle contractions, and blood pressure. They are also rich in magnesium, which supports energy metabolism and protein synthesis.^{8, 9} 

Peaches also contain potassium and smaller amounts of other minerals like magnesium and phosphorous. Both fruits contribute valuable minerals to a well-balanced diet, supporting overall health and wellness. Still, those with a history of kidney disease may need to be mindful of their apricot and peach intake, as these minerals are processed by the kidneys. A registered dietitian can offer you guidance regarding your fruit intake and its role in kidney health.^{3, 4, 8, 9, 10}