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.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Pineapple src

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 lighter in carbs and similar to pineapple for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for pineapple, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Pineapple
Protein 6% 4%
Carbohydrates 91% 95%
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 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 Orange or Pineapple .

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

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G Water G
G Starch G
G Alcohol 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.