Pears vs. Spinach
Nutrition comparison of Pears and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and spinach:
- Both spinach and pears are high in dietary fiber.
- Spinach has 22.2 times less sugar than pear.
- Spinach has 3.2 times less carbohydrates than pear.
- Spinach has 60% less calories than pear.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Pears (Pears, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 60% less calories than pear - spinach has 23 calories per 100 grams and pear has 57 calories.
| Pears | Spinach | |
|---|---|---|
| Protein | 2% | 40% |
| Carbohydrates | 96% | 49% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.2 times less carbohydrates than pear - spinach has 3.6g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both spinach and pears are high in dietary fiber. Pear has 41% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Spinach has 22.2 times less sugar than pear - spinach has 0.42g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Spinach has 694% more protein than pear - spinach has 2.9g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both spinach and pears are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 553% more Vitamin C than pear - spinach has 28.1mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than pear - spinach has 469ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Spinach has 15 times more Vitamin E than pear - spinach has 2mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 108 times more Vitamin K than pear - spinach has 482.9ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pears and spinach contain significant amounts of pantothenic acid.
| Pears | Spinach | |
|---|---|---|
| Thiamin | 0.012 MG | 0.078 MG |
| Riboflavin | 0.026 MG | 0.189 MG |
| Niacin | 0.161 MG | 0.724 MG |
| Pantothenic acid | 0.049 MG | 0.065 MG |
| Vitamin B6 | 0.029 MG | 0.195 MG |
| Folate | 7 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 1000% more calcium than pear - spinach has 99mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Spinach is a great source of iron and it has 14 times more iron than pear - spinach has 2.7mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Spinach is an excellent source of potassium and it has 381% more potassium than pear - spinach has 558mg 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, pear has more isorhamnetin than spinach per 100 grams, however, spinach contains more quercetin, luteolin, kaempferol and myricetin than pear per 100 grams.
| Pears | Spinach | |
|---|---|---|
| isorhamnetin | 0.3 mg | ~ |
| Quercetin | 0.84 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 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,
| Pears | Spinach | |
|---|---|---|
| beta-carotene | 14 UG | 5626 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 44 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.138 G |
| Total | 0.001 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than spinach per 100 grams.
| Pears | Spinach | |
|---|---|---|
| linoleic acid | 0.093 G | 0.026 G |
| Total | 0.093 G | 0.026 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 (%) |
Spinach 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 spinach or pears contain more calories in 100 grams?Spinach has 60% less calories than pear - spinach has 23 calories in 100g and pear has 57 calories.
Is spinach or pears better for protein?
Spinach has 690% more protein than pear - spinach has 2.9g of protein per 100 grams and pear has 0.36g of protein.
Does spinach or pears have more carbohydrates?
By weight, spinach has 3.2 times fewer carbohydrates than pear - spinach has 3.6g of carbs for 100g and pear has 15.2g of carbohydrates.
Does spinach or pears contain more calcium?
Spinach is a rich source of calcium and it has 1000% more calcium than pear - spinach has 99mg of calcium in 100 grams and pear has 9mg of calcium.
Does spinach or pears contain more potassium?
Spinach is a rich source of potassium and it has 380% more potassium than pear - spinach has 558mg of potassium in 100 grams and pear has 116mg of potassium.