Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and pineapple:
Pineapple and grapefruit contain similar amounts of calories - pineapple has 50 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to pineapple for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Grapefruit | Pineapple | |
---|---|---|
Protein | 7% | 4% |
Carbohydrates | 91% | 94% |
Fat | 3% | 2% |
Alcohol | ~ | ~ |
Pineapple and grapefruit contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
Pineapple and grapefruit contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
Pineapple and grapefruit contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Pineapple and grapefruit contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and grapefruit has 0.77g of protein.
Both pineapple and grapefruit are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Both pineapple and grapefruit are high in Vitamin C. Pineapple has 53% more Vitamin C than grapefruit - pineapple has 47.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Grapefruit has 18 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Pineapple and grapefruit contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Pineapple and grapefruit contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
Pineapple has more niacin and Vitamin B6. Both grapefruit and pineapple contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
Grapefruit | Pineapple | |
---|---|---|
Thiamin | 0.043 MG | 0.079 MG |
Riboflavin | 0.031 MG | 0.032 MG |
Niacin | 0.204 MG | 0.5 MG |
Pantothenic acid | 0.262 MG | 0.213 MG |
Vitamin B6 | 0.053 MG | 0.112 MG |
Folate | 13 UG | 18 UG |
Grapefruit has 69% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and grapefruit has 22mg of calcium.
Pineapple and grapefruit contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and grapefruit has 0.08mg of iron.
Pineapple and grapefruit contain similar amounts of potassium - pineapple has 109mg of potassium per 100 grams and grapefruit has 135mg of potassium.
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 grapefruit and pineapple contain small amounts of myricetin.
Grapefruit | Pineapple | |
---|---|---|
luteolin | 0.6 mg | 0.01 mg |
kaempferol | 0.01 mg | ~ |
myricetin | 0.01 mg | 0.01 mg |
Quercetin | 0.33 mg | 0.14 mg |
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,
Grapefruit | Pineapple | |
---|---|---|
beta-carotene | 686 UG | 35 UG |
alpha-carotene | 3 UG | ~ |
lycopene | 1419 UG | ~ |
lutein + zeaxanthin | 5 UG | ~ |
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
Grapefruit | Pineapple | |
---|---|---|
alpha linoleic acid | 0.008 G | 0.017 G |
Total | 0.008 G | 0.017 G |
Comparing omega-6 fatty acids, both grapefruit and pineapple contain small amounts of linoleic acid.
Grapefruit | Pineapple | |
---|---|---|
linoleic acid | 0.029 G | 0.023 G |
Total | 0.029 G | 0.023 G |
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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Pineapple (Pineapple, raw, all varieties) .
Grapefruit 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 | |||