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.
Detailed nutritional comparison of pineapple and asparagus 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 (Pineapple, raw, all varieties) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Asparagus src

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 4:95:2 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Asparagus
Protein 4% 35%
Carbohydrates 95% 62%
Fat 2% 4%
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 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 or Asparagus .

Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Asparagus (Asparagus, raw) .

Pineapple g

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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.