Pineapple vs. Raisins
Nutrition comparison of Pineapple and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and raisins:
- Pineapple is an excellent source of Vitamin C.
- Raisin has more riboflavin, however, pineapple contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and pineapple has 83% less calories than raisin - raisin has 296 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is similar to raisins for protein, carbs and fat. Pineapple has a macronutrient ratio of 4:94:2 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Raisins | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 94% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and pineapple has 83% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 386% more dietary fiber than pineapple - raisin has 6.8g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Raisin has less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 367% more protein than pineapple - raisin has 2.5g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both raisins and pineapple are low in saturated fat - raisin has 0.18g 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 785% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Pineapple and raisins contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Pineapple and raisins contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Pineapple and raisins contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, pineapple contains more pantothenic acid and folate. Both pineapple and raisins contain significant amounts of thiamin, niacin and Vitamin B6.
| Pineapple | Raisins | |
|---|---|---|
| Thiamin | 0.079 MG | 0.112 MG |
| Riboflavin | 0.032 MG | 0.182 MG |
| Niacin | 0.5 MG | 1.114 MG |
| Pantothenic acid | 0.213 MG | 0.045 MG |
| Vitamin B6 | 0.112 MG | 0.188 MG |
| Folate | 18 UG | 3 UG |
Minerals
calcium
Raisin has 115% more calcium than pineapple - raisin has 28mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Raisin is a great source of iron and it has 793% more iron than pineapple - raisin has 2.6mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Raisin is an excellent source of potassium and it has 657% more potassium than pineapple - raisin has 825mg of potassium per 100 grams and pineapple has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.037 G |
| Total | 0.017 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than pineapple per 100 grams.
| Pineapple | Raisins | |
|---|---|---|
| linoleic acid | 0.023 G | 0.122 G |
| Total | 0.023 G | 0.122 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 (%) |
Raisins 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 raisins or pineapple contain more calories in 100 grams?Raisin is high in calories and pineapple has 80% less calories than raisin - raisin has 296 calories in 100g and pineapple has 50 calories.
Does raisins or pineapple have more carbohydrates?
By weight, raisin is high in carbohydrates and pineapple has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does raisins or pineapple contain more potassium?
Raisin is a rich source of potassium and it has 660% more potassium than pineapple - raisin has 825mg of potassium in 100 grams and pineapple has 109mg of potassium.