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.
Detailed nutritional comparison of pineapple and kale 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: Pineapple (Pineapple, raw, all varieties) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Kale src

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 4:95:2 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Kale
Protein 4% 27%
Carbohydrates 95% 41%
Fat 2% 32%
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

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 Kale
beta-carotene 35 UG 2873 UG
lutein + zeaxanthin ~ 6261 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pineapple or Kale .

Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Kale (Kale, raw) .

Pineapple g

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G Water G
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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.