Pineapple vs. Sweet Potatoes
Nutrition comparison of Pineapple and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and sweet potatoes:
- Pineapple is an excellent source of Vitamin C.
- Sweet potato has 58% less sugar than pineapple.
- Sweet potato has more pantothenic acid.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple has 42% less calories than sweet potato - sweet potato has 86 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is similar to sweet potatoes for protein, carbs and fat. Pineapple has a macronutrient ratio of 4:94:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 94% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 35% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 114% more dietary fiber than pineapple - sweet potato has 3g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Sweet potato has 58% less sugar than pineapple - sweet potato has 4.2g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Sweet potatoes and pineapple contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both sweet potatoes and pineapple are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 18 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than pineapple - sweet potato has 709ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and pineapple contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Sweet potatoes and pineapple contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid. Both pineapple and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Pineapple | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.079 MG | 0.078 MG |
| Riboflavin | 0.032 MG | 0.061 MG |
| Niacin | 0.5 MG | 0.557 MG |
| Pantothenic acid | 0.213 MG | 0.8 MG |
| Vitamin B6 | 0.112 MG | 0.209 MG |
| Folate | 18 UG | 11 UG |
Minerals
calcium
Sweet potato has 131% more calcium than pineapple - sweet potato has 30mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Sweet potatoes and pineapple contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 209% more potassium than pineapple - sweet potato has 337mg 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, both pineapple and sweet potatoes contain small amounts of luteolin, myricetin and quercetin.
| Pineapple | Sweet Potatoes | |
|---|---|---|
| luteolin | 0.01 mg | 0.02 mg |
| myricetin | 0.01 mg | 0.03 mg |
| Quercetin | 0.14 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| kaempferol | ~ | 0.01 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 35 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Pineapple | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.001 G |
| Total | 0.017 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and sweet potatoes contain small amounts of linoleic acid.
| Pineapple | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.023 G | 0.013 G |
| Total | 0.023 G | 0.013 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: Pineapple (Pineapple, raw, all varieties) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Pineapple g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or pineapple contain more calories in 100 grams?Pineapple has 40% less calories than sweet potato - sweet potato has 86 calories in 100g and pineapple has 50 calories.
Does sweet potatoes or pineapple have more carbohydrates?
By weight, pineapple has 40% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does sweet potatoes or pineapple contain more potassium?
Sweet potato is a rich source of potassium and it has 210% more potassium than pineapple - sweet potato has 337mg of potassium in 100 grams and pineapple has 109mg of potassium.