Pears vs. Almonds
Nutrition comparison of Pears and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and almonds:
- Both pears and almonds are high in dietary fiber.
- Almond has 55% less sugar than pear.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Pear has signficantly less saturated fat than almond.
USDA sources for nutritional information: Pears (Pears, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and pear has 90% less calories than almond - pear has 57 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, pears is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Pears has a macronutrient ratio of 2:96:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Almonds | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 96% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pear has 29% less carbohydrates than almond - pear has 15.2g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both pears and almonds are high in dietary fiber. Almond has 303% more dietary fiber than pear - pear has 3.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 55% less sugar than pear - pear has 9.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 57 times more protein than pear - pear has 0.36g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pear has signficantly less saturated fat than almond - pear has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pears are low in trans fat - almond has 0.02g of trans fat per 100 grams and pear does not contain significant amounts.
Vitamins
Vitamin C
Pear has more Vitamin C than almond - pear has 4.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pears and almonds contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 212 times more Vitamin E than pear - pear has 0.12mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pears and almonds contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pears | Almonds | |
|---|---|---|
| Thiamin | 0.012 MG | 0.205 MG |
| Riboflavin | 0.026 MG | 1.138 MG |
| Niacin | 0.161 MG | 3.618 MG |
| Pantothenic acid | 0.049 MG | 0.471 MG |
| Vitamin B6 | 0.029 MG | 0.137 MG |
| Folate | 7 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 28 times more calcium than pear - pear has 9mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 19 times more iron than pear - pear has 0.18mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 532% more potassium than pear - pear has 116mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin and kaempferol than pear per 100 grams, however, pear contains more quercetin than almond per 100 grams.
| Pears | Almonds | |
|---|---|---|
| isorhamnetin | 0.3 mg | 2.64 mg |
| Quercetin | 0.84 mg | 0.36 mg |
| kaempferol | ~ | 0.39 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both pears and almonds contain small amounts of beta-carotene.
| Pears | Almonds | |
|---|---|---|
| beta-carotene | 14 UG | 1 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pears and almonds contain small amounts of alpha linoleic acid (ALA).
| Pears | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| Total | 0.001 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pear per 100 grams.
| Pears | Almonds | |
|---|---|---|
| linoleic acid | 0.093 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.093 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Pears g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pears or almonds contain more calories in 100 grams?Almond is high in calories and pear has 90% less calories than almond - pear has 57 calories in 100g and almond has 579 calories.
Does pears or almonds have more carbohydrates?
By weight, pear has 30% fewer carbohydrates than almond - pear has 15.2g of carbs for 100g and almond has 21.6g of carbohydrates.
Does pears or almonds contain more calcium?
Almond is a rich source of calcium and it has 28 times more calcium than pear - pear has 9mg of calcium in 100 grams and almond has 269mg of calcium.
Does pears or almonds contain more iron?
Almond is an abundant source of iron and it has 19 times more iron than pear - pear has 0.18mg of iron in 100 grams and almond has 3.7mg of iron.
Does pears or almonds contain more potassium?
Almond is a rich source of potassium and it has 530% more potassium than pear - pear has 116mg of potassium in 100 grams and almond has 733mg of potassium.