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.
Detailed nutritional comparison of pears and russet potato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pears src
Image of Russet Potato src

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)) .

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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.