Photo: zdorovia
The apple has long been a symbol of healthy eating, thanks in no small part to the familiar saying that an apple a day keeps the doctor away.
But put an apple and a pear side by side and compare their nutritional profiles, and the difference is much smaller than many people might expect. In some respects, pears even have a slight advantage.
Calories and carbohydrates: almost a draw
A medium apple contains about 95 calories and 25 grams of carbohydrates, while a medium pear provides roughly 100–103 calories and 27 grams of carbohydrates. A pear also contains around 5.5 grams of fiber, compared with approximately 4.4 grams in an apple.
These figures can vary depending on the variety, size and ripeness of the fruit. The difference in calories is so small that there is little reason to choose between them based solely on that measure. Both fruits consist mainly of water, natural sugars and fiber rather than being concentrated sources of energy.
There is also an important caveat to the claim that apples contain more fructose while pears contain more glucose. This is an oversimplification. Both apples and pears contain a mixture of different sugars, while pears are also a source of sorbitol, a polyol classified as a FODMAP carbohydrate.
For most people, this is not a problem. But people with irritable bowel syndrome may experience more bloating, abdominal pain or changes in bowel movements after eating large portions of apples or pears because of their fructose and sorbitol content. Monash University classifies both fruits as high-FODMAP foods, with pears being particularly rich in fructose and sorbitol.
Fiber: a small advantage for pears
When two medium fruits are compared, a pear does contain roughly one gram more fiber than an apple. That is a modest difference, but it can matter as part of a diet that is generally low in plant foods.
Pears are rich in pectin, a type of soluble fiber. Clinical research on pectin suggests potential effects on lipid metabolism, blood-glucose response, appetite and bowel function. However, this does not justify describing an ordinary pear as a treatment for high cholesterol.
Apples are by no means a poor source of fiber either. One medium apple with its skin provides about 4.4 grams.
Vitamin C and potassium: a difference, but a small one
Neither fruit is an especially rich source of vitamin C. A medium apple provides roughly 8 milligrams, while a pear contains about the same amount.
The situation is similar with potassium. A medium pear contains around 206 milligrams, compared with approximately 195 milligrams in an apple. Pears have a slight advantage, but not enough to significantly change the overall quality of a diet on its own.
Pears also contain small amounts of vitamin K and other micronutrients, but calling them substantially richer in vitamins than apples would be an exaggeration.
Antioxidants: apples have some interesting advantages
The apple's reputation as a particularly healthy fruit is partly linked to its polyphenols, including quercetin, chlorogenic acid and epicatechin.
However, the presence of these compounds should not be turned into claims that apples prevent specific diseases. In particular, the role of quercetin should not be overstated. Studies of quercetin supplements have found some reductions in blood pressure, but that is not the same as demonstrating a therapeutic effect from eating an ordinary apple.
Pears also contain polyphenolic compounds, so there is no strong basis for claiming that apples provide a fundamentally better antioxidant effect or greater protection against disease. Polyphenol levels can vary considerably depending on the variety, ripeness, part of the fruit and how it is processed.
What happens to blood sugar?
Both apples and pears contain natural sugars, but that does not make them equivalent to sweets or fruit juice.
In a whole fruit, sugars are contained within the structure of plant tissue along with water and fiber. That is why comparing the glycemic index of apples and pears to the nearest decimal place is not particularly useful. Values can vary depending on the variety, ripeness, serving size and measurement method.
What matters much more is that the fruit is eaten whole. In a study involving healthy adults, whole apples remained in the stomach longer and produced greater satiety than applesauce or apple juice.
The main argument for eating whole fruit is therefore not fear of sugar, but the fact that it takes longer to chew, provides greater satiety and preserves the fruit's full nutritional matrix.
What about digestion?
Pears may have a mild laxative effect because of the combination of fiber and sorbitol. For some people, this can help promote regular bowel movements.
There is also a downside. Large amounts of sorbitol and fructose can cause bloating, gas or diarrhea in people with sensitive digestive systems, particularly those with irritable bowel syndrome. That is one reason pears are not universally the better fruit for digestion.
Apples also contain FODMAP carbohydrates, so the issue cannot simply be reduced to “pears are better for the gut, while apples are better for the heart.” Individual responses depend on both the person and the amount consumed.
So which fruit is healthier?
If the two had to compete, pears have a slight advantage in fiber content, while apples have a well-studied profile of polyphenolic compounds.
In terms of calories, natural sugars, potassium and vitamin C, however, the two fruits are quite similar. This kind of comparison can easily oversimplify nutrition. Health is influenced not by one fruit or one plant compound, but by the overall structure of a person's diet.
For most people, the best approach is simply to alternate between the two. An apple with its skin can be a convenient snack, while a pear offers another way to get fiber and a variety of plant compounds.
And if you simply prefer one fruit, there is no reason to force yourself to eat the other just because it is supposedly “healthier.”
