Kiwi vs. Pears
Nutrition comparison of Kiwi and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pears:
- Both kiwi and pears are high in dietary fiber.
- Kiwi has more pantothenic acid, Vitamin B6 and folate.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and pears contain similar amounts of calories - kiwi has 61 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and heavier in fat compared to pears per calorie. Kiwi has a macronutrient ratio of 7:86:7 and for pears, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pears | |
|---|---|---|
| Protein | 7% | 2% |
| Carbohydrates | 86% | 96% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and pears contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both kiwi and pears are high in dietary fiber. Kiwi is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Kiwi and pears contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Kiwi and pears contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both kiwi and pears are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 20 times more Vitamin C than pear - kiwi has 92.7mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Kiwi and pears contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Kiwi and pears contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Kiwi has 816% more Vitamin K than pear - kiwi has 40.3ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Kiwi has more pantothenic acid, Vitamin B6 and folate. Both kiwi and pears contain significant amounts of thiamin, riboflavin and niacin.
| Kiwi | Pears | |
|---|---|---|
| Thiamin | 0.027 MG | 0.012 MG |
| Riboflavin | 0.025 MG | 0.026 MG |
| Niacin | 0.341 MG | 0.161 MG |
| Pantothenic acid | 0.183 MG | 0.049 MG |
| Vitamin B6 | 0.063 MG | 0.029 MG |
| Folate | 25 UG | 7 UG |
Minerals
calcium
Kiwi has 278% more calcium than pear - kiwi has 34mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Kiwi and pears contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 169% more potassium than pear - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than pear per 100 grams, however, pear contains more quercetin and isorhamnetin than kiwi per 100 grams.
| Kiwi | Pears | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.84 mg |
| isorhamnetin | ~ | 0.3 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,
| Kiwi | Pears | |
|---|---|---|
| beta-carotene | 52 UG | 14 UG |
| lutein + zeaxanthin | 122 UG | 44 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than pear per 100 grams.
| Kiwi | Pears | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.001 G |
| Total | 0.042 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than pear per 100 grams.
| Kiwi | Pears | |
|---|---|---|
| linoleic acid | 0.246 G | 0.093 G |
| Total | 0.246 G | 0.093 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.
Kiwi g
()
|
Daily Values (%) |
Pears 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 kiwi or pears contain more calories in 100 grams?Kiwi and pears contain similar amounts of calories - kiwi has 61 calories in 100g and pear has 57 calories.
Does kiwi or pears have more carbohydrates?
By weight, kiwi and pears contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and pear has 15.2g of carbohydrates.
Does kiwi or pears contain more potassium?
Kiwi is a rich source of potassium and it has 170% more potassium than pear - kiwi has 312mg of potassium in 100 grams and pear has 116mg of potassium.