Pears vs. Raspberries
Nutrition comparison of Pears and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and raspberries:
- Both raspberries and pears are high in dietary fiber.
- Raspberry has 55% less sugar than pear.
- Raspberry has more thiamin, niacin, pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Pears (Pears, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and pears contain similar amounts of calories - raspberry has 52 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, pears is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Pears has a macronutrient ratio of 3:96:1 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Raspberries | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 96% | 81% |
| Fat | 1% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and pears contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both raspberries and pears are high in dietary fiber. Raspberry has 110% more dietary fiber than pear - raspberry has 6.5g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Raspberry has 55% less sugar than pear - raspberry has 4.4g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Raspberries and pears contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both raspberries and pears are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 509% more Vitamin C than pear - raspberry has 26.2mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Raspberries and pears contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Raspberries and pears contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Raspberries and pears contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin, niacin, pantothenic acid and folate. Both pears and raspberries contain significant amounts of riboflavin and Vitamin B6.
| Pears | Raspberries | |
|---|---|---|
| Thiamin | 0.012 MG | 0.032 MG |
| Riboflavin | 0.026 MG | 0.038 MG |
| Niacin | 0.161 MG | 0.598 MG |
| Pantothenic acid | 0.049 MG | 0.329 MG |
| Vitamin B6 | 0.029 MG | 0.055 MG |
| Folate | 7 UG | 21 UG |
Minerals
calcium
Raspberry has 178% more calcium than pear - raspberry has 25mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Raspberry has 283% more iron than pear - raspberry has 0.69mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Raspberries and pears contain similar amounts of potassium - raspberry has 151mg 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, both pears and raspberries contain significant amounts of quercetin.
| Pears | Raspberries | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 1.05 mg |
| kaempferol | ~ | 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, both pears and raspberries contain small amounts of beta-carotene and alpha-carotene.
| Pears | Raspberries | |
|---|---|---|
| beta-carotene | 14 UG | 12 UG |
| alpha-carotene | 1 UG | 16 UG |
| lutein + zeaxanthin | 44 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.126 G |
| Total | 0.001 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than pear per 100 grams.
| Pears | Raspberries | |
|---|---|---|
| linoleic acid | 0.093 G | 0.249 G |
| Total | 0.093 G | 0.249 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pears or Raspberries .
Note: The specific food items compared are: Pears (Pears, raw) and Raspberries (Raspberries, raw) .
Pears g
()
|
Daily Values (%) |
Raspberries g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
|
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or pears contain more calories in 100 grams?Raspberries and pears contain similar amounts of calories - raspberry has 52 calories in 100g and pear has 57 calories.
Does raspberries or pears have more carbohydrates?
By weight, raspberries and pears contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and pear has 15.2g of carbohydrates.