White Bread vs. Pears
Nutrition comparison of White Bread and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and pears:
- Both white bread and pears are high in dietary fiber.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and pear has 76% less calories than white bread - white bread has 238 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to pears per calorie. White bread has a macronutrient ratio of 18:74:8 and for pears, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Pears | |
|---|---|---|
| Protein | 18% | 2% |
| Carbohydrates | 74% | 96% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and pear has 65% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both white bread and pears are high in dietary fiber. White bread has 197% more dietary fiber than pear - white bread has 9.2g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
White bread has 49% less sugar than pear - white bread has 5g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
White bread is a great source of protein and it has 28 times more protein than pear - white bread has 10.7g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both white bread and pears are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
trans fat
Both white bread and pears are low in trans fat - white bread has 0.03g of trans fat per 100 grams and pear does not contain significant amounts.
Vitamins
Vitamin C
Pear has more Vitamin C than white bread - pear has 4.3mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Pears and white bread contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and pears contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
White bread and pears contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Pears | |
|---|---|---|
| Thiamin | 0.51 MG | 0.012 MG |
| Riboflavin | 0.255 MG | 0.026 MG |
| Niacin | 4.455 MG | 0.161 MG |
| Pantothenic acid | 0.455 MG | 0.049 MG |
| Vitamin B6 | 0.08 MG | 0.029 MG |
| Folate | 127 UG | 7 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 75 times more calcium than pear - white bread has 684mg of calcium per 100 grams and pear has 9mg of calcium.
iron
White bread is an excellent source of iron and it has 26 times more iron than pear - white bread has 4.9mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
White bread and pears contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and pear has 116mg of potassium.
Antioxidants and Phytonutrients
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 white bread and pears contain significant amounts of lutein + zeaxanthin.
| White Bread | Pears | |
|---|---|---|
| beta-carotene | 2 UG | 14 UG |
| lutein + zeaxanthin | 25 UG | 44 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than pear per 100 grams.
| White Bread | Pears | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.001 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than pear per 100 grams.
| White Bread | Pears | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.093 G |
| Total | 0.881 G | 0.093 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: White Bread (Bread, white wheat) and Pears (Pears, raw) .
White Bread g
()
|
Daily Values (%) |
Pears 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 white bread or pears contain more calories in 100 grams?White bread is high in calories and pear has 80% less calories than white bread - white bread has 238 calories in 100g and pear has 57 calories.
Does white bread or pears have more carbohydrates?
By weight, white bread is high in carbohydrates and pear has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and pear has 15.2g of carbohydrates.
Does white bread or pears contain more calcium?
White bread is a rich source of calcium and it has 75 times more calcium than pear - white bread has 684mg of calcium in 100 grams and pear has 9mg of calcium.
Does white bread or pears contain more iron?
White bread is an abundant source of iron and it has 26 times more iron than pear - white bread has 4.9mg of iron in 100 grams and pear has 0.18mg of iron.