Pineapple vs. Beets
Nutrition comparison of Pineapple and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and beets:
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Pineapple has more thiamin, however, beet contains more folate.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and beets contain similar amounts of calories - pineapple has 50 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, pineapple is lighter in protein, heavier in carbs and similar to beets for fat. Pineapple has a macronutrient ratio of 4:94:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Beets | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 94% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and beets contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 100% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Pineapple and beets contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Pineapple and beets contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both pineapple and beets are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 876% more Vitamin C than beet - pineapple has 47.8mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Pineapple and beets contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Pineapple and beets contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Pineapple and beets contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin, however, beet contains more folate. Both pineapple and beets contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Beets | |
|---|---|---|
| Thiamin | 0.079 MG | 0.031 MG |
| Riboflavin | 0.032 MG | 0.04 MG |
| Niacin | 0.5 MG | 0.334 MG |
| Pantothenic acid | 0.213 MG | 0.155 MG |
| Vitamin B6 | 0.112 MG | 0.067 MG |
| Folate | 18 UG | 109 UG |
Minerals
calcium
Pineapple and beets contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 176% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 198% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both pineapple and beets contain small amounts of quercetin.
| Pineapple | Beets | |
|---|---|---|
| luteolin | 0.01 mg | 0.37 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 0.13 mg |
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 pineapple and beets contain significant amounts of beta-carotene.
| Pineapple | Beets | |
|---|---|---|
| beta-carotene | 35 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than beet per 100 grams.
| Pineapple | Beets | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.005 G |
| Total | 0.017 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than pineapple per 100 grams.
| Pineapple | Beets | |
|---|---|---|
| linoleic acid | 0.023 G | 0.055 G |
| Total | 0.023 G | 0.055 G |
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.
Pineapple g
()
|
Daily Values (%) |
Beets 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 pineapple or beets contain more calories in 100 grams?Pineapple and beets contain similar amounts of calories - pineapple has 50 calories in 100g and beet has 43 calories.
Does pineapple or beets have more carbohydrates?
By weight, pineapple and beets contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and beet has 9.6g of carbohydrates.
Does pineapple or beets contain more potassium?
Beet is a rich source of potassium and it has 200% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and beet has 325mg of potassium.