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.
Detailed nutritional comparison of grapefruit and pineapple is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Grapefruit src
Image of Pineapple src

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 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

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G Water G
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