White Rice vs. Pineapple
Nutrition comparison of Cooked White 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
white rice
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pineapple:
- Pineapple has 54% less carbohydrates than white rice.
- Pineapple is an excellent source of Vitamin C.
- White rice has more thiamin, niacin and folate, however, pineapple contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and pineapple has 62% less calories than white rice - white rice has 130 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, white rice is heavier in protein and similar to pineapple for carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pineapple | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 94% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 54% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Pineapple has 367% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
White rice has less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 341% more protein than pineapple - white rice has 2.4g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both white rice and pineapple are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - pineapple has 47.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Pineapple and white rice contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Pineapple and white rice contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Pineapple and white rice contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, pineapple contains more riboflavin and Vitamin B6. Both white rice and pineapple contain significant amounts of pantothenic acid.
| White Rice | Pineapple | |
|---|---|---|
| Thiamin | 0.167 MG | 0.079 MG |
| Riboflavin | 0.016 MG | 0.032 MG |
| Niacin | 1.835 MG | 0.5 MG |
| Pantothenic acid | 0.411 MG | 0.213 MG |
| Vitamin B6 | 0.05 MG | 0.112 MG |
| Folate | 58 UG | 18 UG |
Minerals
calcium
Pineapple has 333% more calcium than white rice - white rice has 3mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
White rice has 414% more iron than pineapple - white rice has 1.5mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Pineapple has 276% more potassium than white rice - white rice has 29mg of potassium per 100 grams and pineapple has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and pineapple contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.017 G |
| Total | 0.01 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and pineapple contain small amounts of linoleic acid.
| White Rice | Pineapple | |
|---|---|---|
| linoleic acid | 0.046 G | 0.023 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pineapple (Pineapple, raw, all varieties) .
Cooked White 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 white rice or pineapple contain more calories in 100 grams?White rice is high in calories and pineapple has 60% less calories than white rice - white rice has 130 calories in 100g and pineapple has 50 calories.
Does white rice or pineapple have more carbohydrates?
By weight, pineapple has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and pineapple has 13.1g of carbohydrates.