Pineapple vs. Broccoli
Nutrition comparison of Pineapple and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and broccoli:
- Both pineapple and broccoli are high in Vitamin C.
- Broccoli has 4.7 times less sugar than pineapple.
- Broccoli has more riboflavin, pantothenic acid and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and broccoli contain similar amounts of calories - pineapple has 50 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 94% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 49% less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 86% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.7 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 422% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both pineapple and broccoli are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both pineapple and broccoli are high in Vitamin C. Broccoli has 87% more Vitamin C than pineapple - pineapple has 47.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Pineapple and broccoli contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 144 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid and folate. Both pineapple and broccoli contain significant amounts of thiamin, niacin and Vitamin B6.
| Pineapple | Broccoli | |
|---|---|---|
| Thiamin | 0.079 MG | 0.071 MG |
| Riboflavin | 0.032 MG | 0.117 MG |
| Niacin | 0.5 MG | 0.639 MG |
| Pantothenic acid | 0.213 MG | 0.573 MG |
| Vitamin B6 | 0.112 MG | 0.175 MG |
| Folate | 18 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 262% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 152% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 190% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and broccoli has 316mg 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, both pineapple and broccoli contain small amounts of myricetin.
| Pineapple | Broccoli | |
|---|---|---|
| luteolin | 0.01 mg | 0.8 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.14 mg | 3.26 mg |
| kaempferol | ~ | 7.84 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 | Broccoli | |
|---|---|---|
| beta-carotene | 35 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Pineapple | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.0215 G |
| Total | 0.017 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and broccoli contain small amounts of linoleic acid.
| Pineapple | Broccoli | |
|---|---|---|
| linoleic acid | 0.023 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.023 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Pineapple and broccoli contain similar amounts of calories - pineapple has 50 calories in 100g and broccoli has 34 calories.
Does pineapple or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pineapple or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 190% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and broccoli has 316mg of potassium.