Kiwi vs. Pineapple
Nutrition comparison of Kiwi and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pineapple:
- Both kiwi and pineapple are high in Vitamin C.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of potassium.
- Pineapple has more thiamin.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and pineapple contain similar amounts of calories - kiwi has 61 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to pineapple for protein. Kiwi has a macronutrient ratio of 7:86:8 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pineapple | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 86% | 94% |
| Fat | 8% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and pineapple contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 114% more dietary fiber than pineapple - kiwi has 3g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Kiwi and pineapple contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Kiwi and pineapple contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both kiwi and pineapple are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kiwi and pineapple are high in Vitamin C. Kiwi has 94% more Vitamin C than pineapple - kiwi has 92.7mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Kiwi and pineapple contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Kiwi has 72 times more Vitamin E than pineapple - kiwi has 1.5mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Kiwi has 56 times more Vitamin K than pineapple - kiwi has 40.3ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin. Both kiwi and pineapple contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Pineapple | |
|---|---|---|
| Thiamin | 0.027 MG | 0.079 MG |
| Riboflavin | 0.025 MG | 0.032 MG |
| Niacin | 0.341 MG | 0.5 MG |
| Pantothenic acid | 0.183 MG | 0.213 MG |
| Vitamin B6 | 0.063 MG | 0.112 MG |
| Folate | 25 UG | 18 UG |
Minerals
calcium
Kiwi has 162% more calcium than pineapple - kiwi has 34mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Kiwi and pineapple contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 186% more potassium than pineapple - kiwi has 312mg 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, both kiwi and pineapple contain small amounts of quercetin.
| Kiwi | Pineapple | |
|---|---|---|
| luteolin | 0.74 mg | 0.01 mg |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 mg | 0.14 mg |
| myricetin | ~ | 0.01 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, both kiwi and pineapple contain significant amounts of beta-carotene.
| Kiwi | Pineapple | |
|---|---|---|
| beta-carotene | 52 UG | 35 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Kiwi | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.017 G |
| Total | 0.042 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than pineapple per 100 grams.
| Kiwi | Pineapple | |
|---|---|---|
| linoleic acid | 0.246 G | 0.023 G |
| Total | 0.246 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.
Kiwi 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 kiwi or pineapple contain more calories in 100 grams?Kiwi and pineapple contain similar amounts of calories - kiwi has 61 calories in 100g and pineapple has 50 calories.
Does kiwi or pineapple have more carbohydrates?
By weight, kiwi and pineapple contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does kiwi or pineapple contain more potassium?
Kiwi is a rich source of potassium and it has 190% more potassium than pineapple - kiwi has 312mg of potassium in 100 grams and pineapple has 109mg of potassium.