Grapefruit vs. Pineapple
Nutrition comparison of Grapefruit and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and pineapple:
- Both pineapple and grapefruit are high in Vitamin C.
- Pineapple has more niacin and Vitamin B6.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and grapefruit contain similar amounts of calories - pineapple has 50 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to pineapple for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Pineapple | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 91% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and grapefruit contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Pineapple and grapefruit contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Pineapple and grapefruit contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Pineapple and grapefruit contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both pineapple and grapefruit are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both pineapple and grapefruit are high in Vitamin C. Pineapple has 53% more Vitamin C than grapefruit - pineapple has 47.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Pineapple and grapefruit contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Pineapple and grapefruit contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Pineapple has more niacin and Vitamin B6. Both grapefruit and pineapple contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Grapefruit | Pineapple | |
|---|---|---|
| Thiamin | 0.043 MG | 0.079 MG |
| Riboflavin | 0.031 MG | 0.032 MG |
| Niacin | 0.204 MG | 0.5 MG |
| Pantothenic acid | 0.262 MG | 0.213 MG |
| Vitamin B6 | 0.053 MG | 0.112 MG |
| Folate | 13 UG | 18 UG |
Minerals
calcium
Grapefruit has 69% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Pineapple and grapefruit contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Pineapple and grapefruit contain similar amounts of potassium - pineapple has 109mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and pineapple contain small amounts of myricetin.
| Grapefruit | Pineapple | |
|---|---|---|
| luteolin | 0.6 mg | 0.01 mg |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | 0.01 mg |
| Quercetin | 0.33 mg | 0.14 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,
| Grapefruit | Pineapple | |
|---|---|---|
| beta-carotene | 686 UG | 35 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.017 G |
| Total | 0.008 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and pineapple contain small amounts of linoleic acid.
| Grapefruit | Pineapple | |
|---|---|---|
| linoleic acid | 0.029 G | 0.023 G |
| Total | 0.029 G | 0.023 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pineapple (Pineapple, raw, all varieties) .
Grapefruit g
()
|
Daily Values (%) |
Pineapple 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 % |
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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 % |
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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 grapefruit contain more calories in 100 grams?Pineapple and grapefruit contain similar amounts of calories - pineapple has 50 calories in 100g and grapefruit has 42 calories.
Does pineapple or grapefruit have more carbohydrates?
By weight, pineapple and grapefruit contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.