Avocado vs. Pineapple
Nutrition comparison of Avocado and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pineapple:
- Avocado has 31.8 times less sugar than pineapple.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Pineapple has 235.2 times less saturated fat than avocado.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and pineapple has 70% less calories than avocado - pineapple has 50 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to pineapple for protein. Avocado has a macronutrient ratio of 4:19:77 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pineapple | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 94% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and avocado contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 386% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 31.8 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pineapple and avocado contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pineapple has 235.2 times less saturated fat than avocado - pineapple has 0.01g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 443% more Vitamin C than avocado - pineapple has 47.8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pineapple and avocado contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 97 times more Vitamin E than pineapple - pineapple has 0.02mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 29 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and pineapple contain significant amounts of thiamin.
| Avocado | Pineapple | |
|---|---|---|
| Thiamin | 0.075 MG | 0.079 MG |
| Riboflavin | 0.143 MG | 0.032 MG |
| Niacin | 1.912 MG | 0.5 MG |
| Pantothenic acid | 1.463 MG | 0.213 MG |
| Vitamin B6 | 0.287 MG | 0.112 MG |
| Folate | 89 UG | 18 UG |
Minerals
calcium
Pineapple and avocado contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pineapple and avocado contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 365% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and avocado has 507mg 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, both avocado and pineapple contain significant amounts of beta-carotene.
| Avocado | Pineapple | |
|---|---|---|
| beta-carotene | 63 UG | 35 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Avocado | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.017 G |
| Total | 0.125 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than pineapple per 100 grams.
| Avocado | Pineapple | |
|---|---|---|
| linoleic acid | 1.674 G | 0.023 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.023 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.
Avocado 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 pineapple or avocado contain more calories in 100 grams?Avocado is high in calories and pineapple has 70% less calories than avocado - pineapple has 50 calories in 100g and avocado has 167 calories.
Does pineapple or avocado have more carbohydrates?
By weight, pineapple and avocado contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does pineapple or avocado contain more potassium?
Avocado is a rich source of potassium and it has 370% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and avocado has 507mg of potassium.