Pineapple vs. Asparagus
Nutrition comparison of Pineapple and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and asparagus:
- Asparagus has 4.2 times less sugar than pineapple.
- Asparagus has 60% less calories than pineapple.
- Asparagus has 70% less carbohydrates than pineapple.
- Asparagus has more riboflavin and folate.
- Asparagus is a great source of dietary fiber, iron and potassium.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 60% less calories than pineapple - asparagus has 20 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Pineapple has a macronutrient ratio of 4:94:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Asparagus | |
|---|---|---|
| Protein | 4% | 34% |
| Carbohydrates | 94% | 61% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 70% less carbohydrates than pineapple - asparagus has 3.9g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has 50% more dietary fiber than pineapple - asparagus has 2.1g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Asparagus has 4.2 times less sugar than pineapple - asparagus has 1.9g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Asparagus has 307% more protein than pineapple - asparagus has 2.2g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both asparagus and pineapple are low in saturated fat - asparagus has 0.04g 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 754% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than pineapple - asparagus has 38ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Asparagus and pineapple contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Asparagus has 58 times more Vitamin K than pineapple - asparagus has 41.6ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin and folate. Both pineapple and asparagus contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Asparagus | |
|---|---|---|
| Thiamin | 0.079 MG | 0.143 MG |
| Riboflavin | 0.032 MG | 0.141 MG |
| Niacin | 0.5 MG | 0.978 MG |
| Pantothenic acid | 0.213 MG | 0.274 MG |
| Vitamin B6 | 0.112 MG | 0.091 MG |
| Folate | 18 UG | 52 UG |
Minerals
calcium
Asparagus has 85% more calcium than pineapple - asparagus has 24mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Asparagus is a great source of iron and it has 638% more iron than pineapple - asparagus has 2.1mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Asparagus is a great source of potassium and it has 85% more potassium than pineapple - asparagus has 202mg of potassium per 100 grams and pineapple has 109mg 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 | Asparagus | |
|---|---|---|
| luteolin | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 mg |
| kaempferol | ~ | 1.39 mg |
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 | Asparagus | |
|---|---|---|
| beta-carotene | 35 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple and asparagus contain significant amounts of alpha linoleic acid (ALA).
| Pineapple | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.01 G |
| Total | 0.017 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and asparagus contain small amounts of linoleic acid.
| Pineapple | Asparagus | |
|---|---|---|
| linoleic acid | 0.023 G | 0.04 G |
| Total | 0.023 G | 0.04 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 (%) |
Asparagus 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 asparagus or pineapple contain more calories in 100 grams?Asparagus has 60% less calories than pineapple - asparagus has 20 calories in 100g and pineapple has 50 calories.
Is asparagus or pineapple better for protein?
Asparagus has 310% more protein than pineapple - asparagus has 2.2g of protein per 100 grams and pineapple has 0.54g of protein.
Does asparagus or pineapple have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than pineapple - asparagus has 3.9g of carbs for 100g and pineapple has 13.1g of carbohydrates.