Pears vs. Broccoli
Nutrition comparison of Pears and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and broccoli:
- Both pears and broccoli are high in dietary fiber.
- Broccoli has 4.7 times less sugar than pear.
- Broccoli has 56% less carbohydrates than pear.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 40% less calories than pear - pear has 57 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pears is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Pears has a macronutrient ratio of 2:96:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Broccoli | |
|---|---|---|
| Protein | 2% | 28% |
| Carbohydrates | 96% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 56% less carbohydrates than pear - pear has 15.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both pears and broccoli are high in dietary fiber. Pear has 19% more dietary fiber than broccoli - pear has 3.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.7 times less sugar than pear - pear has 9.8g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 683% more protein than pear - pear has 0.36g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both pears and broccoli are low in saturated fat - pear has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 19 times more Vitamin C than pear - pear has 4.3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than pear - pear has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Pears and broccoli contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 22 times more Vitamin K than pear - pear has 4.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pears | Broccoli | |
|---|---|---|
| Thiamin | 0.012 MG | 0.071 MG |
| Riboflavin | 0.026 MG | 0.117 MG |
| Niacin | 0.161 MG | 0.639 MG |
| Pantothenic acid | 0.049 MG | 0.573 MG |
| Vitamin B6 | 0.029 MG | 0.175 MG |
| Folate | 7 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 422% more calcium than pear - pear has 9mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 306% more iron than pear - pear has 0.18mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 172% more potassium than pear - pear has 116mg of potassium per 100 grams and broccoli has 316mg 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, pear has more isorhamnetin than broccoli per 100 grams, however, broccoli contains more quercetin, luteolin and kaempferol than pear per 100 grams.
| Pears | Broccoli | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 14 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | 44 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.0215 G |
| Total | 0.001 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both pears and broccoli contain significant amounts of linoleic acid.
| Pears | Broccoli | |
|---|---|---|
| linoleic acid | 0.093 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.093 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 40% less calories than pear - pear has 57 calories in 100g and broccoli has 34 calories.
Does pears or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than pear - pear has 15.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pears or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 170% more potassium than pear - pear has 116mg of potassium in 100 grams and broccoli has 316mg of potassium.