Pineapple vs. Coconut
Nutrition comparison of Pineapple and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Pineapple has more Vitamin B6.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and pineapple has 86% less calories than coconut - pineapple has 50 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, pineapple is much heavier in carbs, much lighter in fat and similar to coconut for protein. Pineapple has a macronutrient ratio of 4:94:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Coconut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 94% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and coconut contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 543% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Pineapple and coconut contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 517% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and pineapple has 100% less saturated fat than coconut - pineapple has 0.01g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 13 times more Vitamin C than coconut - pineapple has 47.8mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Pineapple and coconut contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Pineapple and coconut contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Pineapple and coconut contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Pineapple has more Vitamin B6. Both pineapple and coconut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Pineapple | Coconut | |
|---|---|---|
| Thiamin | 0.079 MG | 0.066 MG |
| Riboflavin | 0.032 MG | 0.02 MG |
| Niacin | 0.5 MG | 0.54 MG |
| Pantothenic acid | 0.213 MG | 0.3 MG |
| Vitamin B6 | 0.112 MG | 0.054 MG |
| Folate | 18 UG | 26 UG |
Minerals
calcium
Pineapple and coconut contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 738% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 227% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than pineapple per 100 grams.
| Pineapple | Coconut | |
|---|---|---|
| linoleic acid | 0.023 G | 0.366 G |
| Total | 0.023 G | 0.366 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.
Pineapple g
()
|
Daily Values (%) |
Coconut 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 coconut contain more calories in 100 grams?Coconut is high in calories and pineapple has 90% less calories than coconut - pineapple has 50 calories in 100g and coconut has 354 calories.
Does pineapple or coconut have more carbohydrates?
By weight, pineapple and coconut contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does pineapple or coconut contain more potassium?
Coconut is a rich source of potassium and it has 230% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and coconut has 356mg of potassium.