Whole Wheat Bread vs. Pears
Nutrition comparison of Whole Wheat Bread and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pears:
- Both whole wheat bread and pears are high in dietary fiber.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and pear has 78% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to pears per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pears, 3:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pears | |
|---|---|---|
| Protein | 20% | 3% |
| Carbohydrates | 66% | 96% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pear has 65% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both whole wheat bread and pears are high in dietary fiber. Whole wheat bread has 139% more dietary fiber than pear - whole wheat bread has 7.4g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Whole wheat bread and pears contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 36 times more protein than pear - whole wheat bread has 13.4g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both whole wheat bread and pears are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and pear has 0.02g of saturated fat.
Vitamins
Vitamin C
Pear has 42 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pear has 4.3mg of Vitamin C.
Vitamin A
Pears and whole wheat bread contain similar amounts of Vitamin A - pear has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and pears contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pear has 0.12mg of Vitamin E.
Vitamin K
Whole wheat bread and pears contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Pears | |
|---|---|---|
| Thiamin | 0.279 MG | 0.012 MG |
| Riboflavin | 0.131 MG | 0.026 MG |
| Niacin | 4.042 MG | 0.161 MG |
| Pantothenic acid | 0.336 MG | 0.049 MG |
| Vitamin B6 | 0.263 MG | 0.029 MG |
| Folate | 75 UG | 7 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 10 times more calcium than pear - whole wheat bread has 103mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 12 times more iron than pear - whole wheat bread has 2.5mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 98% more potassium than pear - whole wheat bread has 230mg 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 whole wheat bread and pears contain small amounts of beta-carotene.
| Whole Wheat Bread | Pears | |
|---|---|---|
| beta-carotene | 1 UG | 14 UG |
| lutein + zeaxanthin | 94 UG | 44 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pear per 100 grams.
| Whole Wheat Bread | Pears | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.001 G |
| Total | 0.205 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pear per 100 grams.
| Whole Wheat Bread | Pears | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.093 G |
| Total | 1.669 G | 0.093 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Pears .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pears (Pears, raw) .
Whole Wheat 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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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 whole wheat bread or pears contain more calories in 100 grams?Whole wheat bread is high in calories and pear has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pear has 57 calories.
Does whole wheat bread or pears have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pear has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pear has 15.2g of carbohydrates.
Does whole wheat bread or pears contain more calcium?
Whole wheat bread is a rich source of calcium and it has 10 times more calcium than pear - whole wheat bread has 103mg of calcium in 100 grams and pear has 9mg of calcium.