Pears vs. Tofu
Nutrition comparison of Pears and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pears
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pears and tofu:
- Pear is an excellent source of dietary fiber.
- Tofu has 14.7 times less sugar than pear.
- Tofu has 7.1 times less carbohydrates than pear.
- Tofu has more thiamin and riboflavin.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Pears (Pears, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pears and tofu contain similar amounts of calories - pear has 57 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, pears is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Pears has a macronutrient ratio of 2:96:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pears | Tofu | |
|---|---|---|
| Protein | 2% | 39% |
| Carbohydrates | 96% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 7.1 times less carbohydrates than pear - pear has 15.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 933% more dietary fiber than tofu - pear has 3.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 14.7 times less sugar than pear - pear has 9.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 21 times more protein than pear - pear has 0.36g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both pears and tofu are low in saturated fat - pear has 0.02g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Pear has 42 times more Vitamin C than tofu - pear has 4.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pears and tofu contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Pears and tofu contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Pears and tofu contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and riboflavin. Both pears and tofu contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Pears | Tofu | |
|---|---|---|
| Thiamin | 0.012 MG | 0.081 MG |
| Riboflavin | 0.026 MG | 0.052 MG |
| Niacin | 0.161 MG | 0.195 MG |
| Pantothenic acid | 0.049 MG | 0.068 MG |
| Vitamin B6 | 0.029 MG | 0.047 MG |
| Folate | 7 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 37 times more calcium than pear - pear has 9mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 28 times more iron than pear - pear has 0.18mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pears and tofu contain similar amounts of potassium - pear has 116mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than pear per 100 grams.
| Pears | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.319 G |
| Total | 0.001 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than pear per 100 grams.
| Pears | Tofu | |
|---|---|---|
| linoleic acid | 0.093 G | 2.38 G |
| Total | 0.093 G | 2.38 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 (%) |
Tofu 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 tofu contain more calories in 100 grams?Pears and tofu contain similar amounts of calories - pear has 57 calories in 100g and tofu has 76 calories.
Is pears or tofu better for protein?
Tofu is a great source of protein and it has 21 times more protein than pear - pear has 0.36g of protein per 100 grams and tofu has 8.1g of protein.
Does pears or tofu have more carbohydrates?
By weight, tofu has 7.1 times fewer carbohydrates than pear - pear has 15.2g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does pears or tofu contain more calcium?
Tofu is a rich source of calcium and it has 37 times more calcium than pear - pear has 9mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pears or tofu contain more iron?
Tofu is an abundant source of iron and it has 28 times more iron than pear - pear has 0.18mg of iron in 100 grams and tofu has 5.4mg of iron.