Whole Wheat Bread vs. Pineapple

Nutrition comparison of Whole Wheat Bread and Pineapple


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus pineapple (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and pineapple:

  • Pineapple has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than pineapple.
  • Pineapple is an excellent source of Vitamin C.
  • Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Pineapple src

Calories and Carbs

calories

Whole wheat bread is high in calories and pineapple has 81% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pineapple has 50 calories.

For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to pineapple per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for pineapple, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Pineapple
Protein 20% 4%
Carbohydrates 66% 95%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and pineapple has 70% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has 429% more dietary fiber than pineapple - whole wheat bread has 7.4g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.

sugar

Whole wheat bread and pineapple contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pineapple has 9.9g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 23 times more protein than pineapple - whole wheat bread has 13.4g of protein per 100 grams and pineapple has 0.54g of protein.

Fat

saturated fat

Both whole wheat bread and pineapple are low in saturated fat - whole wheat bread has 0.87g 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 477 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.

Vitamin A

Pineapple and whole wheat bread contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and pineapple contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.

Vitamin K

Whole wheat bread and pineapple contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and pineapple contain significant amounts of pantothenic acid.

Whole Wheat Bread Pineapple
Thiamin 0.279 MG 0.079 MG
Riboflavin 0.131 MG 0.032 MG
Niacin 4.042 MG 0.5 MG
Pantothenic acid 0.336 MG 0.213 MG
Vitamin B6 0.263 MG 0.112 MG
Folate 75 UG 18 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 692% more calcium than pineapple - whole wheat bread has 103mg of calcium per 100 grams and pineapple has 13mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 762% more iron than pineapple - whole wheat bread has 2.5mg of iron per 100 grams and pineapple has 0.29mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 111% more potassium than pineapple - whole wheat bread has 230mg of potassium per 100 grams and pineapple has 109mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than pineapple per 100 grams.

Whole Wheat Bread Pineapple
beta-carotene 1 UG 35 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than pineapple per 100 grams.

Whole Wheat Bread Pineapple
alpha linoleic acid 0.205 G 0.017 G
Total 0.205 G 0.017 G

omega 6s

Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than pineapple per 100 grams.

Whole Wheat Bread Pineapple
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.023 G
Total 1.669 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 Whole Wheat Bread or Pineapple .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pineapple (Pineapple, raw, all varieties) .

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FAQ

Does whole wheat bread or pineapple contain more calories in 100 grams?
Whole wheat bread is high in calories and pineapple has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pineapple has 50 calories.

Does whole wheat bread or pineapple have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pineapple has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pineapple has 13.1g of carbohydrates.

Does whole wheat bread or pineapple contain more calcium?
Whole wheat bread is a rich source of calcium and it has 690% more calcium than pineapple - whole wheat bread has 103mg of calcium in 100 grams and pineapple has 13mg of calcium.