White Rice vs. Pears
Nutrition comparison of Cooked White Rice and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pears:
- Pear is an excellent source of dietary fiber.
- White rice has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and pear has 56% less calories than white rice - white rice has 130 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, white rice is heavier in protein, lighter in carbs and similar to pears for fat. White rice has a macronutrient ratio of 8:91:2 and for pears, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pears | |
|---|---|---|
| Protein | 8% | 2% |
| Carbohydrates | 91% | 96% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pear has 47% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Pear is an excellent source of dietary fiber and it has 933% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
White rice has less sugar than pear - pear has 9.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 561% more protein than pear - white rice has 2.4g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both white rice and pears are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Pear has more Vitamin C than white rice - pear has 4.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Pears and white rice contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Pears and white rice contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Pears and white rice contain similar amounts of Vitamin K - pear has 4.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate. Both white rice and pears contain significant amounts of riboflavin and Vitamin B6.
| White Rice | Pears | |
|---|---|---|
| Thiamin | 0.167 MG | 0.012 MG |
| Riboflavin | 0.016 MG | 0.026 MG |
| Niacin | 1.835 MG | 0.161 MG |
| Pantothenic acid | 0.411 MG | 0.049 MG |
| Vitamin B6 | 0.05 MG | 0.029 MG |
| Folate | 58 UG | 7 UG |
Minerals
calcium
White rice and pears contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and pear has 9mg of calcium.
iron
White rice has 728% more iron than pear - white rice has 1.5mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Pear has 300% more potassium than white rice - white rice has 29mg of potassium per 100 grams and pear has 116mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and pears contain small amounts of alpha linoleic acid (ALA).
| White Rice | Pears | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| Total | 0.01 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pear has more linoleic acid than white rice per 100 grams.
| White Rice | Pears | |
|---|---|---|
| linoleic acid | 0.046 G | 0.093 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Pears (Pears, raw) .
Cooked White Rice 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 rice or pears contain more calories in 100 grams?White rice is high in calories and pear has 60% less calories than white rice - white rice has 130 calories in 100g and pear has 57 calories.
Does white rice or pears have more carbohydrates?
By weight, pear has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and pear has 15.2g of carbohydrates.