Pears vs. Russet Potato
Nutrition comparison of Pears and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and russet potato:
- Pear is an excellent source of dietary fiber.
- Russet potato has 14.7 times less sugar than pear.
- Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pear has 28% less calories than russet potato - pear has 57 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, pears is lighter in protein, heavier in carbs and similar to russet potato for fat. Pears has a macronutrient ratio of 2:96:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Russet Potato | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pears and russet potato contain similar amounts of carbs - pear has 15.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 138% more dietary fiber than russet potato - pear has 3.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 14.7 times less sugar than pear - pear has 9.8g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Russet potato has 494% more protein than pear - pear has 0.36g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both pears and russet potato are low in saturated fat - pear has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Pears and russet potato contain similar amounts of Vitamin C - pear has 4.3mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Pears and russet potato contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Pears and russet potato contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Pears and russet potato contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6. Both pears and russet potato contain significant amounts of riboflavin and folate.
| Pears | Russet Potato | |
|---|---|---|
| Thiamin | 0.012 MG | 0.082 MG |
| Riboflavin | 0.026 MG | 0.033 MG |
| Niacin | 0.161 MG | 1.035 MG |
| Pantothenic acid | 0.049 MG | 0.301 MG |
| Vitamin B6 | 0.029 MG | 0.345 MG |
| Folate | 7 UG | 14 UG |
Minerals
calcium
Pears and russet potato contain similar amounts of calcium - pear has 9mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 378% more iron than pear - pear has 0.18mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 259% more potassium than pear - pear has 116mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 14 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pears and russet potato contain small amounts of alpha linoleic acid (ALA).
| Pears | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.01 G |
| Total | 0.001 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than russet potato per 100 grams.
| Pears | Russet Potato | |
|---|---|---|
| linoleic acid | 0.093 G | 0.032 G |
| Total | 0.093 G | 0.032 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.
Note: The specific food items compared are: Pears (Pears, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pears 140g
(
cup, slices
)
|
Daily Values (%) |
Russet Potato 369g
(
potato large
)
|
|||||
|---|---|---|---|---|---|---|---|
| 80KCAL 4% |
|
5% | calories | 265% |
|
292KCAL 15% | |
| 21G 9% |
|
5% | carbohydrates | 219% |
|
67G 27% | |
| 4.3G 17% |
|
5% | dietary fiber | 12% |
|
4.8G 19% | |
| 14G | 509% | sugar | 5% | 2.3G | |||
| 0.2G 0.3% |
|
5% | total fat | 50% |
|
0.3G 1% | |
| 0.03G 0.2% |
|
5% | saturated fat | 233% |
|
0.1G 1% | |
| 0.12G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 0.13G | 5% | polyunsaturated fat | 23% | 0.16G | |||
| 1.4MG 0.1% |
|
5% | sodium | >999% |
|
18MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.4UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 6MG 8% |
|
5% | Vitamin C | 250% |
|
21MG 28% | |
| 13MG 1% |
|
5% | calcium | 269% |
|
48MG 5% | |
| 0.25MG 1% |
|
5% | iron | >999% |
|
3.2MG 18% | |
| 9.8MG 3% |
|
5% | magnesium | 767% |
|
85MG 27% | |
| 162MG 7% |
|
5% | potassium | 850% |
|
1539MG 67% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | >999% |
|
0.3MG 28% | |
| 0.04MG 3% |
|
5% | riboflavin (Vit B2) | 200% |
|
0.12MG 11% | |
| 0.23MG 2% |
|
5% | niacin (Vit B3) | >999% |
|
3.8MG 27% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | >999% |
|
1.3MG 98% | |
| 0.07MG 1% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
1.1MG 22% | |
| 9.8UG 2% |
|
5% | folate (Vit B9) | 431% |
|
52UG 13% | |
| 0.17MG 1% |
|
324% | Vitamin E | 5% |
|
0.04MG 0.2% | |
| 6.2UG 7% |
|
5% | Vitamin K | 6% |
|
6.6UG 7% | |
| 0.5G 1% |
|
5% | protein | >999% |
|
7.9G 16% | |
| 7.1MG 2% |
|
5% | choline | 548% |
|
46MG 11% | |
| 0.11MG 10% |
|
5% | copper | 245% |
|
0.38MG 32% | |
| 3.1UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 0.07MG 4% |
|
5% | manganese | 728% |
|
0.58MG 32% | |
| 17MG 2% |
|
5% | phosphorus | >999% |
|
203MG 29% | |
| 0.14UG 0.3% |
|
5% | selenium | 971% |
|
1.5UG 3% | |
| 0.14MG 2% |
|
5% | zinc | 685% |
|
1.1MG 13% | |
| 118G | 5% | Water | 146% | 290G | |||
| 5% | Starch | >999% | 59G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pears or russet potato contain more calories in 100 grams?Pear has 30% less calories than russet potato - pear has 57 calories in 100g and russet potato has 79 calories.
Does pears or russet potato have more carbohydrates?
By weight, pears and russet potato contain similar amounts of carbs - pear has 15.2g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does pears or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 260% more potassium than pear - pear has 116mg of potassium in 100 grams and russet potato has 417mg of potassium.