Pears vs. Plums
Nutrition comparison of Pears and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and plums:
- Pear is an excellent source of dietary fiber.
- Plum has more thiamin, niacin and pantothenic acid.
USDA sources for nutritional information: Pears (Pears, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pears and plums contain similar amounts of calories - pear has 57 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, pears is lighter in protein, heavier in carbs and similar to plums for fat. Pears has a macronutrient ratio of 2:96:2 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Plums | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pears and plums contain similar amounts of carbs - pear has 15.2g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 121% more dietary fiber than plum - pear has 3.1g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Pears and plums contain similar amounts of sugar - pear has 9.8g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Pears and plums contain similar amounts of protein - pear has 0.36g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both pears and plums are low in saturated fat - pear has 0.02g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has 121% more Vitamin C than pear - pear has 4.3mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Pears and plums contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Pears and plums contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Pears and plums contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin, niacin and pantothenic acid. Both pears and plums contain significant amounts of riboflavin, Vitamin B6 and folate.
| Pears | Plums | |
|---|---|---|
| Thiamin | 0.012 MG | 0.028 MG |
| Riboflavin | 0.026 MG | 0.026 MG |
| Niacin | 0.161 MG | 0.417 MG |
| Pantothenic acid | 0.049 MG | 0.135 MG |
| Vitamin B6 | 0.029 MG | 0.029 MG |
| Folate | 7 UG | 5 UG |
Minerals
calcium
Pears and plums contain similar amounts of calcium - pear has 9mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Pears and plums contain similar amounts of iron - pear has 0.18mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 35% more potassium than pear - pear has 116mg of potassium per 100 grams and plum has 157mg 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 plums contain significant amounts of quercetin.
| Pears | Plums | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 0.9 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 plums contain significant amounts of lutein + zeaxanthin.
| Pears | Plums | |
|---|---|---|
| beta-carotene | 14 UG | 190 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than plum per 100 grams.
| Pears | Plums | |
|---|---|---|
| linoleic acid | 0.093 G | 0.044 G |
| Total | 0.093 G | 0.044 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.
Pears g
()
|
Daily Values (%) |
Plums 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 plums contain more calories in 100 grams?Pears and plums contain similar amounts of calories - pear has 57 calories in 100g and plum has 46 calories.
Does pears or plums have more carbohydrates?
By weight, pears and plums contain similar amounts of carbs - pear has 15.2g of carbs for 100g and plum has 11.4g of carbohydrates.