Pear vs prunes: which is healthier?
Pear is more nutrient-dense, scoring 44/100 against 37/100 for prunes. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Pear
63 kcal per 100 g. 1 medium pear: 178 g
Higher scorePrunes
240 kcal per 100 g. 4 prunes: 38 g
Which to pick for your goal
- Fewer caloriesPear63 vs 240 kcal per 100 g
- More proteinPrunes0.4 vs 2.2 g per 100 g
- More fiberPrunes3.1 vs 7.1 g per 100 g
- Less sugarPear9.7 vs 38 g per 100 g
- More potassiumPrunes101 vs 732 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Pear, 100 g | Prunes, 100 g | Pear, 178 g | Prunes, 38 g |
|---|---|---|---|---|
| Calories | 63 kcal | 240 kcal | 112 kcal | 91 kcal |
| Protein | 0.4 g | 2.2 g | 0.7 g | 0.8 g |
| Carbohydrates | 15 g | 64 g | 27 g | 24 g |
| Sugars | 9.7 g | 38 g | 17 g | 14 g |
| Fiber | 3.1 g | 7.1 g | 5.5 g | 2.7 g |
| Fat | 0.2 g | 0.4 g | 0.3 g | 0.1 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 4.4 mg | 0.6 mg | 7.8 mg | 0.2 mg |
| Vitamin A | 1 µg | 39 µg | 1.8 µg | 15 µg |
| Potassium | 101 mg | 732 mg | 180 mg | 278 mg |
| Iron | 0.2 mg | 0.9 mg | 0.3 mg | 0.4 mg |
| Calcium | 9 mg | 43 mg | 16 mg | 16 mg |
| Magnesium | 6 mg | 41 mg | 11 mg | 16 mg |
| Sodium | 1 mg | 2 mg | 1.8 mg | 0.8 mg |
Last updated . Scores use the HowHealthyIs Score method.