Pears vs. Cashews
Nutrition comparison of Pears and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and cashews:
- Both pears and cashews are high in dietary fiber.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than pear.
- Cashew is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Pears (Pears, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and pear has 90% less calories than cashew - pear has 57 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, pears is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Pears has a macronutrient ratio of 2:96:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Cashews | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 96% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and pear has 50% less carbohydrates than cashew - pear has 15.2g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both pears and cashews are high in dietary fiber. Pear is very similar to pear for dietary fiber - pear has 3.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Pears and cashews contain similar amounts of sugar - pear has 9.8g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 49 times more protein than pear - pear has 0.36g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and pear has 100% less saturated fat than cashew - pear has 0.02g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Pear has 760% more Vitamin C than cashew - pear has 4.3mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Pears and cashews contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Pears and cashews contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 675% more Vitamin K than pear - pear has 4.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pears | Cashews | |
|---|---|---|
| Thiamin | 0.012 MG | 0.423 MG |
| Riboflavin | 0.026 MG | 0.058 MG |
| Niacin | 0.161 MG | 1.062 MG |
| Pantothenic acid | 0.049 MG | 0.864 MG |
| Vitamin B6 | 0.029 MG | 0.417 MG |
| Folate | 7 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than pear - pear has 9mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 36 times more iron than pear - pear has 0.18mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 469% more potassium than pear - pear has 116mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
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 cashews contain significant amounts of lutein + zeaxanthin.
| Pears | Cashews | |
|---|---|---|
| beta-carotene | 14 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.062 G |
| Total | 0.001 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than pear per 100 grams.
| Pears | Cashews | |
|---|---|---|
| linoleic acid | 0.093 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.093 G | 8.048 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 (%) |
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and pear has 90% less calories than cashew - pear has 57 calories in 100g and cashew has 553 calories.
Does pears or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and pear has 50% fewer carbohydrates than cashew - pear has 15.2g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does pears or cashews contain more iron?
Cashew is an abundant source of iron and it has 36 times more iron than pear - pear has 0.18mg of iron in 100 grams and cashew has 6.7mg of iron.
Does pears or cashews contain more potassium?
Cashew is a rich source of potassium and it has 470% more potassium than pear - pear has 116mg of potassium in 100 grams and cashew has 660mg of potassium.