Orange vs. Pineapple
Nutrition comparison of Orange and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and pineapple:
- Both pineapple and orange are high in Vitamin C.
- Orange is a great source of calcium and dietary fiber.
- Pineapple has more Vitamin B6.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and orange contain similar amounts of calories - pineapple has 50 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is similar to pineapple for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Pineapple | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 94% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and orange contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 71% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Pineapple and orange contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Pineapple and orange contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both pineapple and orange are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both pineapple and orange are high in Vitamin C. Pineapple has a little more Vitamin C (6%) than orange by weight - pineapple has 47.8mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Pineapple and orange contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Pineapple and orange contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Pineapple and orange contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Pineapple has more Vitamin B6. Both orange and pineapple contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Orange | Pineapple | |
|---|---|---|
| Thiamin | 0.1 MG | 0.079 MG |
| Riboflavin | 0.04 MG | 0.032 MG |
| Niacin | 0.4 MG | 0.5 MG |
| Pantothenic acid | 0.25 MG | 0.213 MG |
| Vitamin B6 | 0.051 MG | 0.112 MG |
| Folate | 17 UG | 18 UG |
Minerals
calcium
Orange is a great source of calcium and it has 231% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Pineapple and orange contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 55% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Pineapple | |
|---|---|---|
| beta-carotene | 71 UG | 35 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and pineapple contain significant amounts of alpha linoleic acid (ALA).
| Orange | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.017 G |
| Total | 0.011 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both orange and pineapple contain small amounts of linoleic acid.
| Orange | Pineapple | |
|---|---|---|
| linoleic acid | 0.031 G | 0.023 G |
| Total | 0.031 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.
Orange 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 % |
|
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 orange contain more calories in 100 grams?Pineapple and orange contain similar amounts of calories - pineapple has 50 calories in 100g and orange has 46 calories.
Does pineapple or orange have more carbohydrates?
By weight, pineapple and orange contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and orange has 11.5g of carbohydrates.