Pears vs. Sweet Potatoes
Nutrition comparison of Pears and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and sweet potatoes:
- Both sweet potatoes and pears are high in dietary fiber.
- Sweet potato has 57% less sugar than pear.
- Sweet potato has more beta-carotene than pear, however, pear contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pear has 34% less calories than sweet potato - sweet potato has 86 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, pears is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Pears has a macronutrient ratio of 2:96:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Sweet Potatoes | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and pears contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both sweet potatoes and pears are high in dietary fiber. Sweet potato is very similar to sweet potato for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Sweet potato has 57% less sugar than pear - sweet potato has 4.2g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Sweet potatoes and pears contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both sweet potatoes and pears are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and pears contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than pear - sweet potato has 709ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and pears contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Sweet potatoes and pears contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pears and sweet potatoes contain significant amounts of folate.
| Pears | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.012 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.061 MG |
| Niacin | 0.161 MG | 0.557 MG |
| Pantothenic acid | 0.049 MG | 0.8 MG |
| Vitamin B6 | 0.029 MG | 0.209 MG |
| Folate | 7 UG | 11 UG |
Minerals
calcium
Sweet potato has 233% more calcium than pear - sweet potato has 30mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Sweet potato has 239% more iron than pear - sweet potato has 0.61mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 191% more potassium than pear - sweet potato has 337mg 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,
| Pears | Sweet Potatoes | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than pear per 100 grams, however, pear contains more lutein + zeaxanthin than sweet potato per 100 grams. Both pears and sweet potatoes contain small amounts of alpha-carotene.
| Pears | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 14 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 UG |
| lutein + zeaxanthin | 44 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pears and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Pears | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.001 G |
| Total | 0.001 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than sweet potato per 100 grams.
| Pears | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.093 G | 0.013 G |
| Total | 0.093 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Pears g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| 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 sweet potatoes or pears contain more calories in 100 grams?Pear has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and pear has 57 calories.
Does sweet potatoes or pears have more carbohydrates?
By weight, sweet potatoes and pears contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and pear has 15.2g of carbohydrates.
Does sweet potatoes or pears contain more potassium?
Sweet potato is a rich source of potassium and it has 190% more potassium than pear - sweet potato has 337mg of potassium in 100 grams and pear has 116mg of potassium.