Pears vs. Raisins
Nutrition comparison of Pears and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and raisins:
- Both raisins and pears are high in dietary fiber.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and pear has 81% less calories than raisin - raisin has 296 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, pears is similar to raisins for protein, carbs and fat. Pears has a macronutrient ratio of 2:96:2 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Raisins | |
|---|---|---|
| Protein | 2% | 3% |
| Carbohydrates | 96% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pear has 81% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both raisins and pears are high in dietary fiber. Raisin has 119% more dietary fiber than pear - raisin has 6.8g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Raisin has less sugar than pear - pear has 9.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 600% more protein than pear - raisin has 2.5g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both raisins and pears are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Raisins and pears contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Pears and raisins contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pears and raisins contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pears and raisins contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6. Both pears and raisins contain significant amounts of pantothenic acid and folate.
| Pears | Raisins | |
|---|---|---|
| Thiamin | 0.012 MG | 0.112 MG |
| Riboflavin | 0.026 MG | 0.182 MG |
| Niacin | 0.161 MG | 1.114 MG |
| Pantothenic acid | 0.049 MG | 0.045 MG |
| Vitamin B6 | 0.029 MG | 0.188 MG |
| Folate | 7 UG | 3 UG |
Minerals
calcium
Raisin has 211% more calcium than pear - raisin has 28mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Raisin is a great source of iron and it has 13 times more iron than pear - raisin has 2.6mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Raisin is an excellent source of potassium and it has 611% more potassium than pear - raisin has 825mg of potassium per 100 grams and pear has 116mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.037 G |
| Total | 0.001 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both pears and raisins contain significant amounts of linoleic acid.
| Pears | Raisins | |
|---|---|---|
| linoleic acid | 0.093 G | 0.122 G |
| Total | 0.093 G | 0.122 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 (%) |
Raisins 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 raisins or pears contain more calories in 100 grams?Raisin is high in calories and pear has 80% less calories than raisin - raisin has 296 calories in 100g and pear has 57 calories.
Does raisins or pears have more carbohydrates?
By weight, raisin is high in carbohydrates and pear has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pear has 15.2g of carbohydrates.
Does raisins or pears contain more potassium?
Raisin is a rich source of potassium and it has 610% more potassium than pear - raisin has 825mg of potassium in 100 grams and pear has 116mg of potassium.