Pineapple vs. Flaxseeds
Nutrition comparison of Pineapple and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and flaxseeds:
- Flaxseed has 5.3 times less sugar than pineapple.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Pineapple has 55% less carbohydrates than flaxseed.
- Pineapple has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than pineapple.
- Pineapple has signficantly less saturated fat than flaxseed.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and pineapple has 91% less calories than flaxseed - pineapple has 50 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Flaxseeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 94% | 21% |
| Fat | 2% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 55% less carbohydrates than flaxseed - pineapple has 13.1g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 18 times more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Flaxseed has 5.3 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 32 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Pineapple has signficantly less saturated fat than flaxseed - pineapple has 0.01g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 78 times more Vitamin C than flaxseed - pineapple has 47.8mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Pineapple and flaxseeds contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Pineapple and flaxseeds contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Pineapple and flaxseeds contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pineapple | Flaxseeds | |
|---|---|---|
| Thiamin | 0.079 MG | 1.644 MG |
| Riboflavin | 0.032 MG | 0.161 MG |
| Niacin | 0.5 MG | 3.08 MG |
| Pantothenic acid | 0.213 MG | 0.985 MG |
| Vitamin B6 | 0.112 MG | 0.473 MG |
| Folate | 18 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 18 times more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 18 times more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 646% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and flaxseed has 813mg 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, pineapple has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than pineapple per 100 grams.
| Pineapple | Flaxseeds | |
|---|---|---|
| beta-carotene | 35 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 22.813 G |
| Total | 0.017 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than pineapple per 100 grams.
| Pineapple | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.023 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.023 G | 5.91 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 (%) |
Flaxseeds 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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and pineapple has 90% less calories than flaxseed - pineapple has 50 calories in 100g and flaxseed has 534 calories.
Does pineapple or flaxseeds have more carbohydrates?
By weight, pineapple has 60% fewer carbohydrates than flaxseed - pineapple has 13.1g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does pineapple or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 18 times more calcium than pineapple - pineapple has 13mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does pineapple or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 18 times more iron than pineapple - pineapple has 0.29mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does pineapple or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 650% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and flaxseed has 813mg of potassium.