Pears vs. Edamame
Nutrition comparison of Pears and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and edamame:
- Both edamame and pears are high in dietary fiber.
- Edamame has 3.4 times less sugar than pear.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and pear has 53% less calories than edamame - edamame has 121 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 edamame per calorie. Pears has a macronutrient ratio of 2:96:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Edamame | |
|---|---|---|
| Protein | 2% | 37% |
| Carbohydrates | 96% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 41% less carbohydrates than pear - edamame has 8.9g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both edamame and pears are high in dietary fiber. Edamame has 68% more dietary fiber than pear - edamame has 5.2g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Edamame has 3.4 times less sugar than pear - edamame has 2.2g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Edamame is a great source of protein and it has 32 times more protein than pear - edamame has 11.9g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both edamame and pears are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
trans fat
Both edamame and pears are low in trans fat - edamame has 0.01g of trans fat per 100 grams and pear does not contain significant amounts.
Vitamins
Vitamin C
Edamame and pears contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Edamame and pears contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Edamame and pears contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Edamame has 507% more Vitamin K than pear - edamame has 26.7ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pears | Edamame | |
|---|---|---|
| Thiamin | 0.012 MG | 0.2 MG |
| Riboflavin | 0.026 MG | 0.155 MG |
| Niacin | 0.161 MG | 0.915 MG |
| Pantothenic acid | 0.049 MG | 0.395 MG |
| Vitamin B6 | 0.029 MG | 0.1 MG |
| Folate | 7 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 600% more calcium than pear - edamame has 63mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Edamame is a great source of iron and it has 11 times more iron than pear - edamame has 2.3mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Edamame is an excellent source of potassium and it has 276% more potassium than pear - edamame has 436mg of potassium per 100 grams and pear has 116mg 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,
| Pears | Edamame | |
|---|---|---|
| beta-carotene | 14 UG | 175 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.001 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than pear per 100 grams.
| Pears | Edamame | |
|---|---|---|
| linoleic acid | 0.093 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.093 G | 1.794 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 (%) |
Edamame 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 % |
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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 edamame or pears contain more calories in 100 grams?Edamame is high in calories and pear has 50% less calories than edamame - edamame has 121 calories in 100g and pear has 57 calories.
Is edamame or pears better for protein?
Edamame is a great source of protein and it has 32 times more protein than pear - edamame has 11.9g of protein per 100 grams and pear has 0.36g of protein.
Does edamame or pears have more carbohydrates?
By weight, edamame has 40% fewer carbohydrates than pear - edamame has 8.9g of carbs for 100g and pear has 15.2g of carbohydrates.
Does edamame or pears contain more calcium?
Edamame is a rich source of calcium and it has 600% more calcium than pear - edamame has 63mg of calcium in 100 grams and pear has 9mg of calcium.
Does edamame or pears contain more potassium?
Edamame is a rich source of potassium and it has 280% more potassium than pear - edamame has 436mg of potassium in 100 grams and pear has 116mg of potassium.