Pineapple Juice vs. Spinach

Nutrition comparison of Pineapple Juice and Spinach


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

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

For a quick recap of significant nutrients and differences in pineapple juice and spinach:

  • Spinach has 22.7 times less sugar than pineapple juice.
  • Spinach has 57% less calories than pineapple juice.
  • Spinach has 72% less carbohydrates than pineapple juice.
  • Spinach has more riboflavin, niacin and folate.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of pineapple juice and spinach 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 Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple Juice src
Image of Spinach src

Calories and Carbs

calories

Spinach has 57% less calories than pineapple juice - spinach has 23 calories per 100 grams and pineapple juice has 53 calories.

For macronutrient ratios, pineapple juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Pineapple juice has a macronutrient ratio of 3:95:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Juice Spinach
Protein 3% 39%
Carbohydrates 95% 49%
Fat 2% 12%
Alcohol ~ ~

carbohydrates

Spinach has 72% less carbohydrates than pineapple juice - spinach has 3.6g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than pineapple juice - spinach has 2.2g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.

sugar

Spinach has 22.7 times less sugar than pineapple juice - spinach has 0.42g of sugar per 100 grams and pineapple juice has 10g of sugar.

Protein

protein

Spinach has 694% more protein than pineapple juice - spinach has 2.9g of protein per 100 grams and pineapple juice has 0.36g of protein.

Fat

saturated fat

Both spinach and pineapple juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 181% more Vitamin C than pineapple juice - spinach has 28.1mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than pineapple juice - spinach has 469ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.

Vitamin E

Spinach has 100 times more Vitamin E than pineapple juice - spinach has 2mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than pineapple juice - spinach has 482.9ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, niacin and folate. Both pineapple juice and spinach contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Pineapple Juice Spinach
Thiamin 0.058 MG 0.078 MG
Riboflavin 0.021 MG 0.189 MG
Niacin 0.199 MG 0.724 MG
Pantothenic acid 0.056 MG 0.065 MG
Vitamin B6 0.1 MG 0.195 MG
Folate 18 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 662% more calcium than pineapple juice - spinach has 99mg of calcium per 100 grams and pineapple juice has 13mg of calcium.

iron

Spinach is a great source of iron and it has 774% more iron than pineapple juice - spinach has 2.7mg of iron per 100 grams and pineapple juice has 0.31mg of iron.

potassium

Spinach is an excellent source of potassium and it has 329% more potassium than pineapple juice - spinach has 558mg of potassium per 100 grams and pineapple juice has 130mg 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 Juice Spinach
beta-carotene 3 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

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

Pineapple Juice Spinach
alpha linoleic acid 0.018 G 0.138 G
Total 0.018 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both pineapple juice and spinach contain small amounts of linoleic acid.

Pineapple Juice Spinach
linoleic acid 0.024 G 0.026 G
Total 0.024 G 0.026 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 Juice or Spinach .

Note: The specific food items compared are: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) .

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G Water G
G Starch G
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FAQ

Does spinach or pineapple juice contain more calories in 100 grams?
Spinach has 60% less calories than pineapple juice - spinach has 23 calories in 100g and pineapple juice has 53 calories.

Is spinach or pineapple juice better for protein?
Spinach has 690% more protein than pineapple juice - spinach has 2.9g of protein per 100 grams and pineapple juice has 0.36g of protein.

Does spinach or pineapple juice have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than pineapple juice - spinach has 3.6g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.

Does spinach or pineapple juice contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than pineapple juice - spinach has 99mg of calcium in 100 grams and pineapple juice has 13mg of calcium.

Does spinach or pineapple juice contain more potassium?
Spinach is a rich source of potassium and it has 330% more potassium than pineapple juice - spinach has 558mg of potassium in 100 grams and pineapple juice has 130mg of potassium.