Pineapple vs. Kale
Nutrition comparison of Pineapple and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and kale:
- Both kale and pineapple are high in Vitamin C.
- Kale has 66% less carbohydrates than pineapple.
- Kale has 8.9 times less sugar than pineapple.
- Kale has more riboflavin and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and pineapple contain similar amounts of calories - kale has 35 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Kale | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 94% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 66% less carbohydrates than pineapple - kale has 4.4g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 193% more dietary fiber than pineapple - kale has 4.1g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Kale has 8.9 times less sugar than pineapple - kale has 0.99g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Kale has 441% more protein than pineapple - kale has 2.9g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both kale and pineapple are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kale and pineapple are high in Vitamin C. Kale has 95% more Vitamin C than pineapple - kale has 93.4mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than pineapple - kale has 241ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Kale and pineapple contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 555 times more Vitamin K than pineapple - kale has 389.6ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate. Both pineapple and kale contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Kale | |
|---|---|---|
| Thiamin | 0.079 MG | 0.113 MG |
| Riboflavin | 0.032 MG | 0.347 MG |
| Niacin | 0.5 MG | 1.18 MG |
| Pantothenic acid | 0.213 MG | 0.37 MG |
| Vitamin B6 | 0.112 MG | 0.147 MG |
| Folate | 18 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 18 times more calcium than pineapple - kale has 254mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Kale has 452% more iron than pineapple - kale has 1.6mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Kale is an excellent source of potassium and it has 219% more potassium than pineapple - kale has 348mg of potassium per 100 grams and pineapple has 109mg 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,
| Pineapple | Kale | |
|---|---|---|
| luteolin | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Kale | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.378 G |
| Total | 0.017 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than pineapple per 100 grams.
| Pineapple | Kale | |
|---|---|---|
| linoleic acid | 0.023 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.023 G | 0.294 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 (%) |
Kale 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 kale or pineapple contain more calories in 100 grams?Kale and pineapple contain similar amounts of calories - kale has 35 calories in 100g and pineapple has 50 calories.
Does kale or pineapple have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than pineapple - kale has 4.4g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does kale or pineapple contain more calcium?
Kale is a rich source of calcium and it has 18 times more calcium than pineapple - kale has 254mg of calcium in 100 grams and pineapple has 13mg of calcium.
Does kale or pineapple contain more potassium?
Kale is a rich source of potassium and it has 220% more potassium than pineapple - kale has 348mg of potassium in 100 grams and pineapple has 109mg of potassium.