Pineapple vs. Almonds
Nutrition comparison of Pineapple and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and almonds:
- Almond has 56% less sugar than pineapple.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Pineapple has signficantly less saturated fat than almond.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and pineapple has 91% less calories than almond - pineapple has 50 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 94% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 39% less carbohydrates than almond - pineapple has 13.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 793% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 56% less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 38 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pineapple has signficantly less saturated fat than almond - pineapple has 0.01g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pineapple are low in trans fat - almond has 0.02g of trans fat per 100 grams and pineapple does not contain significant amounts.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has more Vitamin C than almond - pineapple has 47.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pineapple and almonds contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than pineapple - pineapple has 0.02mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pineapple and almonds contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pineapple and almonds contain significant amounts of Vitamin B6.
| Pineapple | Almonds | |
|---|---|---|
| Thiamin | 0.079 MG | 0.205 MG |
| Riboflavin | 0.032 MG | 1.138 MG |
| Niacin | 0.5 MG | 3.618 MG |
| Pantothenic acid | 0.213 MG | 0.471 MG |
| Vitamin B6 | 0.112 MG | 0.137 MG |
| Folate | 18 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 19 times more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 11 times more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 572% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Pineapple | Almonds | |
|---|---|---|
| luteolin | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
| kaempferol | ~ | 0.39 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than almond per 100 grams.
| Pineapple | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.003 G |
| Total | 0.017 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than pineapple per 100 grams.
| Pineapple | Almonds | |
|---|---|---|
| linoleic acid | 0.023 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.023 G | 12.326 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 (%) |
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and pineapple has 90% less calories than almond - pineapple has 50 calories in 100g and almond has 579 calories.
Does pineapple or almonds have more carbohydrates?
By weight, pineapple has 40% fewer carbohydrates than almond - pineapple has 13.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does pineapple or almonds contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than pineapple - pineapple has 13mg of calcium in 100 grams and almond has 269mg of calcium.
Does pineapple or almonds contain more iron?
Almond is an abundant source of iron and it has 11 times more iron than pineapple - pineapple has 0.29mg of iron in 100 grams and almond has 3.7mg of iron.
Does pineapple or almonds contain more potassium?
Almond is a rich source of potassium and it has 570% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and almond has 733mg of potassium.