Pineapple vs. Spinach
Nutrition comparison of Pineapple and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and spinach:
- Both spinach and pineapple are high in Vitamin C.
- Spinach has 22.4 times less sugar than pineapple.
- Spinach has 54% less calories than pineapple.
- Spinach has 72% less carbohydrates than pineapple.
- Spinach has more riboflavin and folate, however, pineapple contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 54% less calories than pineapple - spinach has 23 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Pineapple has a macronutrient ratio of 4:95:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Spinach | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 95% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 72% less carbohydrates than pineapple - spinach has 3.6g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 57% more dietary fiber than pineapple - spinach has 2.2g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Spinach has 22.4 times less sugar than pineapple - spinach has 0.42g of sugar per 100 grams and pineapple has 9.9g of sugar.
Protein
protein
Spinach has 430% more protein than pineapple - spinach has 2.9g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both spinach and pineapple are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Both spinach and pineapple are high in Vitamin C. Pineapple has 70% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than pineapple - spinach has 469ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Spinach has 100 times more Vitamin E than pineapple - spinach has 2mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 688 times more Vitamin K than pineapple - spinach has 482.9ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, pineapple contains more pantothenic acid. Both pineapple and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
| Pineapple | Spinach | |
|---|---|---|
| Thiamin | 0.079 MG | 0.078 MG |
| Riboflavin | 0.032 MG | 0.189 MG |
| Niacin | 0.5 MG | 0.724 MG |
| Pantothenic acid | 0.213 MG | 0.065 MG |
| Vitamin B6 | 0.112 MG | 0.195 MG |
| Folate | 18 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 662% more calcium than pineapple - spinach has 99mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Spinach is a great source of iron and it has 834% more iron than pineapple - spinach has 2.7mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Spinach is an excellent source of potassium and it has 412% more potassium than pineapple - spinach has 558mg 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,
| Pineapple | Spinach | |
|---|---|---|
| luteolin | 0.01 mg | 0.74 mg |
| myricetin | 0.01 mg | 0.35 mg |
| Quercetin | 0.14 mg | 3.97 mg |
| kaempferol | ~ | 6.38 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 | Spinach | |
|---|---|---|
| beta-carotene | 35 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.138 G |
| Total | 0.017 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and spinach contain small amounts of linoleic acid.
| Pineapple | Spinach | |
|---|---|---|
| linoleic acid | 0.023 G | 0.026 G |
| Total | 0.023 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pineapple or Spinach .
Pineapple g
()
|
Daily Values (%) |
Spinach 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 spinach or pineapple contain more calories in 100 grams?Spinach has 50% less calories than pineapple - spinach has 23 calories in 100g and pineapple has 50 calories.
Is spinach or pineapple better for protein?
Spinach has 430% more protein than pineapple - spinach has 2.9g of protein per 100 grams and pineapple has 0.54g of protein.
Does spinach or pineapple have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than pineapple - spinach has 3.6g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does spinach or pineapple contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than pineapple - spinach has 99mg of calcium in 100 grams and pineapple has 13mg of calcium.
Does spinach or pineapple contain more potassium?
Spinach is a rich source of potassium and it has 410% more potassium than pineapple - spinach has 558mg of potassium in 100 grams and pineapple has 109mg of potassium.