Mango vs. Pears
Nutrition comparison of Mango and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pears:
- Mango has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango is an excellent source of Vitamin C.
- Pear is an excellent source of dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pears and mango contain similar amounts of calories - pear has 57 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in carbs and similar to pears for protein and fat. Mango has a macronutrient ratio of 5:90:5 and for pears, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pears | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 90% | 96% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pears and mango contain similar amounts of carbs - pear has 15.2g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 94% more dietary fiber than mango - pear has 3.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Pears and mango contain similar amounts of sugar - pear has 9.8g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Pears and mango contain similar amounts of protein - pear has 0.36g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both pears and mango are low in saturated fat - pear has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 747% more Vitamin C than pear - pear has 4.3mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than pear - pear has 1ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Pears and mango contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Pears and mango contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both mango and pears contain significant amounts of riboflavin.
| Mango | Pears | |
|---|---|---|
| Thiamin | 0.028 MG | 0.012 MG |
| Riboflavin | 0.038 MG | 0.026 MG |
| Niacin | 0.669 MG | 0.161 MG |
| Pantothenic acid | 0.197 MG | 0.049 MG |
| Vitamin B6 | 0.119 MG | 0.029 MG |
| Folate | 43 UG | 7 UG |
Minerals
calcium
Pears and mango contain similar amounts of calcium - pear has 9mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Pears and mango contain similar amounts of iron - pear has 0.18mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Mango has 45% more potassium than pear - pear has 116mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Pears | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| isorhamnetin | ~ | 0.3 mg |
| Quercetin | ~ | 0.84 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, both mango and pears contain significant amounts of lutein + zeaxanthin.
| Mango | Pears | |
|---|---|---|
| beta-carotene | 640 UG | 14 UG |
| alpha-carotene | 9 UG | 1 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 44 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than pear per 100 grams.
| Mango | Pears | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.001 G |
| Total | 0.051 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than mango per 100 grams.
| Mango | Pears | |
|---|---|---|
| linoleic acid | 0.019 G | 0.093 G |
| Total | 0.019 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.
Mango 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 pears or mango contain more calories in 100 grams?Pears and mango contain similar amounts of calories - pear has 57 calories in 100g and mango has 60 calories.
Does pears or mango have more carbohydrates?
By weight, pears and mango contain similar amounts of carbs - pear has 15.2g of carbs for 100g and mango has 15g of carbohydrates.