Dates vs. Pears
Nutrition comparison of Dates and Pears
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pears
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pears:
- Both dates and pears are high in dietary fiber.
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Pears (Pears, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and pear has 79% less calories than date - date has 277 calories per 100 grams and pear has 57 calories.
For macronutrient ratios, dates is similar to pears for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for pears, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pears | |
|---|---|---|
| Protein | 2% | 2% |
| Carbohydrates | 98% | 96% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pear has 80% less carbohydrates than date - date has 75g of total carbs per 100 grams and pear has 15.2g of carbohydrates.
dietary fiber
Both dates and pears are high in dietary fiber. Date has 116% more dietary fiber than pear - date has 6.7g of dietary fiber per 100 grams and pear has 3.1g of dietary fiber.
sugar
Date is high in sugar and pear has 85% less sugar than date - date has 66.5g of sugar per 100 grams and pear has 9.8g of sugar.
Protein
protein
Dates and pears contain similar amounts of protein - date has 1.8g of protein per 100 grams and pear has 0.36g of protein.
Fat
saturated fat
Both pears and dates are low in saturated fat - pear has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pear has more Vitamin C than date - pear has 4.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and pears contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and pear has 1ug of Vitamin A.
Vitamin E
Pears and dates contain similar amounts of Vitamin E - pear has 0.12mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and pears contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pear has 4.4ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both dates and pears contain significant amounts of folate.
| Dates | Pears | |
|---|---|---|
| Thiamin | 0.05 MG | 0.012 MG |
| Riboflavin | 0.06 MG | 0.026 MG |
| Niacin | 1.61 MG | 0.161 MG |
| Pantothenic acid | 0.805 MG | 0.049 MG |
| Vitamin B6 | 0.249 MG | 0.029 MG |
| Folate | 15 UG | 7 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 611% more calcium than pear - date has 64mg of calcium per 100 grams and pear has 9mg of calcium.
iron
Date has 400% more iron than pear - date has 0.9mg of iron per 100 grams and pear has 0.18mg of iron.
potassium
Date is an excellent source of potassium and it has 500% more potassium than pear - date has 696mg 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 dates and pears contain significant amounts of lutein + zeaxanthin.
| Dates | Pears | |
|---|---|---|
| beta-carotene | 89 UG | 14 UG |
| lutein + zeaxanthin | 23 UG | 44 UG |
| alpha-carotene | ~ | 1 UG |
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.
Dates 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 dates or pears contain more calories in 100 grams?Date is high in calories and pear has 80% less calories than date - date has 277 calories in 100g and pear has 57 calories.
Does dates or pears have more carbohydrates?
By weight, date is high in carbohydrates and pear has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and pear has 15.2g of carbohydrates.
Does dates or pears contain more calcium?
Date is a rich source of calcium and it has 610% more calcium than pear - date has 64mg of calcium in 100 grams and pear has 9mg of calcium.
Does dates or pears contain more potassium?
Date is a rich source of potassium and it has 500% more potassium than pear - date has 696mg of potassium in 100 grams and pear has 116mg of potassium.