Kiwi vs. Pineapple Juice
Nutrition comparison of Kiwi and Pineapple Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pineapple juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pineapple juice:
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Pineapple juice has more thiamin, however, kiwi contains more pantothenic acid.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and pineapple juice contain similar amounts of calories - kiwi has 61 calories per 100 grams and pineapple juice has 53 calories.
For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and heavier in fat compared to pineapple juice per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for pineapple juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pineapple Juice | |
|---|---|---|
| Protein | 7% | 3% |
| Carbohydrates | 87% | 95% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and pineapple juice contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 14 times more dietary fiber than pineapple juice - kiwi has 3g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.
sugar
Kiwi and pineapple juice contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and pineapple juice has 10g of sugar.
Protein
protein
Kiwi and pineapple juice contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and pineapple juice has 0.36g of protein.
Fat
saturated fat
Both kiwi and pineapple juice are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 827% more Vitamin C than pineapple juice - kiwi has 92.7mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.
Vitamin A
Kiwi and pineapple juice contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Kiwi has 72 times more Vitamin E than pineapple juice - kiwi has 1.5mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.
Vitamin K
Kiwi has 133 times more Vitamin K than pineapple juice - kiwi has 40.3ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.
The B Vitamins
Pineapple juice has more thiamin, however, kiwi contains more pantothenic acid. Both kiwi and pineapple juice contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Kiwi | Pineapple Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.058 MG |
| Riboflavin | 0.025 MG | 0.021 MG |
| Niacin | 0.341 MG | 0.199 MG |
| Pantothenic acid | 0.183 MG | 0.056 MG |
| Vitamin B6 | 0.063 MG | 0.1 MG |
| Folate | 25 UG | 18 UG |
Minerals
calcium
Kiwi has 162% more calcium than pineapple juice - kiwi has 34mg of calcium per 100 grams and pineapple juice has 13mg of calcium.
iron
Kiwi and pineapple juice contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and pineapple juice has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 140% more potassium than pineapple juice - kiwi has 312mg of potassium per 100 grams and pineapple juice has 130mg of potassium.
Antioxidants and Phytonutrients
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,
| Kiwi | Pineapple Juice | |
|---|---|---|
| beta-carotene | 52 UG | 3 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than pineapple juice per 100 grams.
| Kiwi | Pineapple Juice | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.018 G |
| Total | 0.042 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than pineapple juice per 100 grams.
| Kiwi | Pineapple Juice | |
|---|---|---|
| linoleic acid | 0.246 G | 0.024 G |
| Total | 0.246 G | 0.024 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: Kiwi (Kiwifruit, green, raw) and Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Kiwi g
()
|
Daily Values (%) |
Pineapple Juice 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 kiwi or pineapple juice contain more calories in 100 grams?Kiwi and pineapple juice contain similar amounts of calories - kiwi has 61 calories in 100g and pineapple juice has 53 calories.
Does kiwi or pineapple juice have more carbohydrates?
By weight, kiwi and pineapple juice contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.
Does kiwi or pineapple juice contain more potassium?
Kiwi is a rich source of potassium and it has 140% more potassium than pineapple juice - kiwi has 312mg of potassium in 100 grams and pineapple juice has 130mg of potassium.