Quinoa vs. Pineapple
Nutrition comparison of Cooked Quinoa and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pineapple:
- Pineapple has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than pineapple.
- Pineapple is an excellent source of Vitamin C.
- Quinoa has 10.3 times less sugar than pineapple.
- Quinoa has more riboflavin and folate, however, pineapple contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and pineapple has 58% less calories than quinoa - quinoa has 120 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to pineapple per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for pineapple, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Pineapple | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 71% | 95% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 38% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 100% more dietary fiber than pineapple - quinoa has 2.8g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Quinoa has 10.3 times less sugar than pineapple - quinoa has 0.87g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Quinoa has 715% more protein than pineapple - quinoa has 4.4g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both quinoa and pineapple are low in saturated fat - quinoa has 0.23g 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 more Vitamin C than quinoa - pineapple has 47.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Pineapple and quinoa contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and pineapple contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Pineapple and quinoa contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin and folate, however, pineapple contains more pantothenic acid. Both quinoa and pineapple contain significant amounts of thiamin, niacin and Vitamin B6.
| Quinoa | Pineapple | |
|---|---|---|
| Thiamin | 0.107 MG | 0.079 MG |
| Riboflavin | 0.11 MG | 0.032 MG |
| Niacin | 0.412 MG | 0.5 MG |
| Pantothenic acid | ~ | 0.213 MG |
| Vitamin B6 | 0.123 MG | 0.112 MG |
| Folate | 42 UG | 18 UG |
Minerals
calcium
Quinoa and pineapple contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Quinoa has 414% more iron than pineapple - quinoa has 1.5mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Quinoa has 58% more potassium than pineapple - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than pineapple per 100 grams.
| Quinoa | Pineapple | |
|---|---|---|
| beta-carotene | 3 UG | 35 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than pineapple per 100 grams.
| Quinoa | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.017 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than pineapple per 100 grams.
| Quinoa | Pineapple | |
|---|---|---|
| linoleic acid | 0.974 G | 0.023 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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 Quinoa or Pineapple .
Cooked Quinoa g
()
|
Daily Values (%) |
Pineapple 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 quinoa or pineapple contain more calories in 100 grams?Quinoa is high in calories and pineapple has 60% less calories than quinoa - quinoa has 120 calories in 100g and pineapple has 50 calories.
Does quinoa or pineapple have more carbohydrates?
By weight, pineapple has 40% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and pineapple has 13.1g of carbohydrates.