Avocado vs Pear: Ingredients and Nutrition Facts per 100g

Published On: 25/03/2025

Both avocados and pears are popular fruits with distinct flavors, textures, and nutritional profiles. While avocados are known for their creamy consistency and high healthy fat content, pears are celebrated for their juiciness and natural sweetness. But how do these fruits compare nutritionally per 100 grams? Let’s dive deep into their ingredients, calories, macronutrients, vitamins, minerals, and health benefits to understand which fruit best suits your needs.

Overview: Avocado vs Pear

Before diving into detailed nutritional facts, let’s look at a quick comparison:

Note: Percent Daily Value (DV) based on a 2,000-calorie diet.

Calories and Energy

Avocado is much more calorie-dense than a pear. With about 160 kcal per 100g, avocados provide more than double the energy of pears, which offer only 57 kcal per 100g. This difference is largely due to the high fat content in avocados.

Why It Matters:

• If you're looking for a low-calorie fruit snack, pears are ideal.

• If you're seeking a high-energy, satiating food, avocados win.

Carbohydrates, Sugar, and Fiber

Carbohydrates

• Pear: 15.2 g

• Avocado: 8.5 g

Pears have almost twice as many carbohydrates, making them naturally sweeter and a faster source of energy.

Natural Sugars

• Pear: 9.8 g

• Avocado: 0.7 g

Pears contain significantly more natural sugars. If you’re watching your sugar intake, avocados are the safer option.

Dietary Fiber

• Avocado: 6.7 g

• Pear: 3.1 g

Both fruits are good sources of fiber, but avocados offer more than double the fiber content per 100g. Dietary fiber aids digestion, promotes fullness, and helps manage blood sugar.

Fats: Healthy vs Minimal

Total Fat

• Avocado: 14.7 g

• Pear: 0.1 g

Avocados are rich in fats—mainly monounsaturated fats, which are heart-healthy and anti-inflammatory. Pears, on the other hand, are nearly fat-free.

Types of Fat in Avocado:

• Monounsaturated (MUFA): ~9.8 g

• Polyunsaturated (PUFA): ~1.8 g

• Saturated fat: ~2.1 g

These healthy fats in avocados help the body absorb fat-soluble vitamins (A, D, E, K) and support skin and brain health.

Protein Content

• Avocado: 2.0 g

• Pear: 0.4 g

While neither fruit is a significant source of protein, avocado has five times more than pear. Still, you'd need to combine them with other protein-rich foods to meet daily protein needs.

Vitamins Breakdown

Vitamin C

• Avocado: 10 mg (12% DV)

• Pear: 4.3 mg (5% DV)

Vitamin C is essential for immune health and collagen production. Avocados offer more than double the amount found in pears.

Folate (Vitamin B9)

• Avocado: 81 µg (20% DV)

• Pear: 7 µg (2% DV)

Folate is especially important for pregnant women and supports cell division and DNA synthesis. Avocado is a clear winner here.

Vitamin K

• Avocado: 21 µg (26% DV)

• Pear: 4.5 µg (6% DV)

Vitamin K is crucial for blood clotting and bone health. Again, avocado offers significantly more.

Other Vitamins:

• Avocado: Contains B5, B6, and small amounts of E and A.

• Pear: Contains small amounts of vitamin C, K, and some B vitamins.

Minerals Breakdown

Potassium

• Avocado: 485 mg

• Pear: 119 mg

Avocados are an excellent source of potassium—more than four times the amount in pears. Potassium helps regulate fluid balance, blood pressure, and muscle contractions.

Magnesium

• Avocado: ~29 mg

• Pear: ~7 mg

Magnesium supports hundreds of biochemical reactions in the body, including muscle and nerve function.

Iron and Zinc

Both fruits contain trace amounts of iron and zinc, but avocado usually has a slight edge.

Antioxidants and Phytochemicals

Both fruits contain unique antioxidants:

• Avocado: Rich in lutein and zeaxanthin, which are great for eye health.

• Pear: Contains quercetin, a natural anti-inflammatory and antihistamine compound.

These antioxidants help neutralize free radicals and protect against chronic diseases like cancer and heart disease.

Water Content

• Pear: ~84%

• Avocado: ~73%

Pears have more water, contributing to their refreshing taste and hydrating properties. Avocados are denser and creamier due to higher fat and lower water content.

Glycemic Index and Blood Sugar Impact

• Avocado: Low glycemic index (around 15)

• Pear: Moderate glycemic index (38–42)

Avocados have minimal effect on blood sugar, making them a top choice for people with diabetes or insulin resistance. Pears, while still fairly low, have a higher GI due to their natural sugars.

Health Benefits Compared

Avocado Benefits

• Heart Health: Rich in heart-healthy fats and potassium, avocado helps lower LDL (bad) cholesterol and boost HDL (good) cholesterol.

• Weight Management: Despite being high in fat, avocado promotes satiety and helps reduce appetite.

• Brain and Eye Health: Loaded with healthy fats and antioxidants.

• Skin and Hair: Vitamin E and healthy fats contribute to a radiant complexion and healthy hair.

Pear Benefits

• Digestive Health: High in water and fiber, pears support regular bowel movements and prevent constipation.

• Hydration: Due to their high water content, pears are hydrating and refreshing.

• Weight Loss: Low in calories and high in fiber, making them a good snack for those watching their weight.

• Natural Sweetness: A healthier dessert option with less impact on blood sugar than refined sweets.

Culinary Uses and Taste Differences

Avocados

• Texture: Creamy, smooth, dense

• Taste: Mild, buttery, nutty

• Uses: Salads, sandwiches, toasts, smoothies, guacamole, sushi

Pears

• Texture: Juicy, tender, sometimes grainy

• Taste: Sweet, floral, slightly tart

• Uses: Eaten raw, baked desserts, jams, salads, or poached

Pears are more often consumed as sweet fruits or dessert ingredients, while avocados are versatile and used in savory and sweet dishes alike.

Suitability for Different Diets

Allergies and Intolerances

• Avocado: Some people with latex allergy may also be allergic to avocado (latex-fruit syndrome).

• Pear: Rare allergies, but can cause symptoms in people with oral allergy syndrome (related to birch pollen).

Sustainability and Environmental Impact

Avocados, due to rising global demand, can have a higher environmental footprint compared to pears. They often require more water to grow and are imported from distant countries, which increases carbon emissions. Pears, depending on your location, may be more locally available and eco-friendly.

Price Comparison

• Avocado: Generally more expensive due to import and short shelf life.

• Pear: More affordable, especially in season.

If you're budget-conscious, pears may be a more economical daily fruit option.

Which One Should You Choose?

Choose Avocado if:

• You want to increase your intake of healthy fats.

• You need more potassium and fiber.

• You’re on a low-carb or keto diet.

• You want a satiating snack or breakfast booster.

Choose Pear if:

• You prefer something sweet, juicy, and refreshing.

• You're watching your calorie or fat intake.

• You need a hydrating snack.

• You want a budget-friendly fruit for daily consumption.

Final Thoughts

Both avocados and pears bring valuable nutrients and health benefits to the table. Their nutrition profiles serve different purposes: avocados are rich in healthy fats, fiber, and vitamins like folate and vitamin K, while pears are low-calorie, high in water and natural sugars, and great for hydration and digestion.

Ultimately, the best choice depends on your personal health goals, dietary needs, and taste preferences. Including both in your diet at different times can help you get the best of both worlds—nutritional density from avocados and natural sweetness and hydration from pears.