Brown Rice vs. Pineapple
Nutrition comparison of Cooked Brown Rice and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pineapple:
- Brown rice has 40 times less sugar than pineapple.
- Brown rice has more thiamin and niacin, however, pineapple contains more folate.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and pineapple has 59% less calories than brown rice - pineapple has 50 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to pineapple per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pineapple | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 84% | 94% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 49% less carbohydrates than brown rice - pineapple has 13.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Pineapple and brown rice contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Brown rice has 40 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Brown rice has 407% more protein than pineapple - pineapple has 0.54g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both pineapple and brown rice are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has more Vitamin C than brown rice - pineapple has 47.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pineapple and brown rice contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Pineapple and brown rice contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Pineapple and brown rice contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, pineapple contains more folate. Both brown rice and pineapple contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Pineapple | |
|---|---|---|
| Thiamin | 0.178 MG | 0.079 MG |
| Riboflavin | 0.069 MG | 0.032 MG |
| Niacin | 2.561 MG | 0.5 MG |
| Pantothenic acid | 0.38 MG | 0.213 MG |
| Vitamin B6 | 0.123 MG | 0.112 MG |
| Folate | 9 UG | 18 UG |
Minerals
calcium
Pineapple has 333% more calcium than brown rice - pineapple has 13mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Pineapple and brown rice contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Pineapple and brown rice contain similar amounts of potassium - pineapple has 109mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and pineapple contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.017 G |
| Total | 0.011 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than pineapple per 100 grams.
| Brown Rice | Pineapple | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.023 G |
| Total | 0.359 G | 0.023 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pineapple (Pineapple, raw, all varieties) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Pineapple 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and pineapple has 60% less calories than brown rice - pineapple has 50 calories in 100g and brown rice has 123 calories.
Does pineapple or brown rice have more carbohydrates?
By weight, pineapple has 50% fewer carbohydrates than brown rice - pineapple has 13.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.