Pears vs. Kale
Nutrition comparison of Pears and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and kale:
- Both kale and pears are high in dietary fiber.
- Kale has 71% less carbohydrates than pear.
- Kale has 8.8 times less sugar than pear.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale has signficantly more iron than pear.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 39% less calories than pear - kale has 35 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, pears is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Pears has a macronutrient ratio of 2:96:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Kale | |
|---|---|---|
| Protein | 2% | 28% |
| Carbohydrates | 96% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 71% less carbohydrates than pear - kale has 4.4g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both kale and pears are high in dietary fiber. Kale has 32% more dietary fiber than pear - kale has 4.1g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Kale has 8.8 times less sugar than pear - kale has 0.99g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Kale has 711% more protein than pear - kale has 2.9g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both kale and pears are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 20 times more Vitamin C than pear - kale has 93.4mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than pear - kale has 241ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Kale and pears contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 87 times more Vitamin K than pear - kale has 389.6ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pears | Kale | |
|---|---|---|
| Thiamin | 0.012 MG | 0.113 MG |
| Riboflavin | 0.026 MG | 0.347 MG |
| Niacin | 0.161 MG | 1.18 MG |
| Pantothenic acid | 0.049 MG | 0.37 MG |
| Vitamin B6 | 0.029 MG | 0.147 MG |
| Folate | 7 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 27 times more calcium than pear - kale has 254mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Kale has signficantly more iron than pear - kale has 1.6mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Kale is an excellent source of potassium and it has 200% more potassium than pear - kale has 348mg of potassium per 100 grams and pear has 116mg 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,
| Pears | Kale | |
|---|---|---|
| isorhamnetin | 0.3 mg | 23.6 mg |
| Quercetin | 0.84 mg | 22.58 mg |
| kaempferol | ~ | 46.8 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,
| Pears | Kale | |
|---|---|---|
| beta-carotene | 14 UG | 2873 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Kale | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.378 G |
| Total | 0.001 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than pear per 100 grams.
| Pears | Kale | |
|---|---|---|
| linoleic acid | 0.093 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.093 G | 0.294 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 (%) |
Kale 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 kale or pears contain more calories in 100 grams?Kale has 40% less calories than pear - kale has 35 calories in 100g and pear has 57 calories.
Does kale or pears have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than pear - kale has 4.4g of carbs for 100g and pear has 15.2g of carbohydrates.
Does kale or pears contain more calcium?
Kale is a rich source of calcium and it has 27 times more calcium than pear - kale has 254mg of calcium in 100 grams and pear has 9mg of calcium.
Does kale or pears contain more potassium?
Kale is a rich source of potassium and it has 200% more potassium than pear - kale has 348mg of potassium in 100 grams and pear has 116mg of potassium.