Pineapple vs. Raspberries

Nutrition comparison of Pineapple and Raspberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pineapple versus raspberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pineapple and raspberries:

  • Both raspberries and pineapple are high in Vitamin C.
  • Pineapple has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than pineapple.
  • Pineapple has more thiamin and Vitamin B6.
  • Raspberry has 55% less sugar than pineapple.
  • Raspberry is an excellent source of dietary fiber.
Detailed nutritional comparison of pineapple and raspberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Raspberries src

Calories and Carbs

calories

Raspberries and pineapple contain similar amounts of calories - raspberry has 52 calories per 100 grams and pineapple has 50 calories.

For macronutrient ratios, pineapple is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Raspberries
Protein 4% 8%
Carbohydrates 94% 82%
Fat 2% 10%
Alcohol ~ ~

carbohydrates

Raspberries and pineapple contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has 364% more dietary fiber than pineapple - raspberry has 6.5g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.

sugar

Raspberry has 55% less sugar than pineapple - raspberry has 4.4g of sugar per 100 grams and pineapple has 9.9g of sugar.

Protein

protein

Raspberries and pineapple contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and pineapple has 0.54g of protein.

Fat

saturated fat

Both raspberries and pineapple are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.

Vitamins

Vitamin C

Both raspberries and pineapple are high in Vitamin C. Pineapple has 82% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.

Vitamin A

Raspberries and pineapple contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.

Vitamin E

Raspberries and pineapple contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.

Vitamin K

Raspberries and pineapple contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and pineapple has 0.7ug of Vitamin K.

The B Vitamins

Pineapple has more thiamin and Vitamin B6. Both pineapple and raspberries contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Pineapple Raspberries
Thiamin 0.079 MG 0.032 MG
Riboflavin 0.032 MG 0.038 MG
Niacin 0.5 MG 0.598 MG
Pantothenic acid 0.213 MG 0.329 MG
Vitamin B6 0.112 MG 0.055 MG
Folate 18 UG 21 UG

Minerals

calcium

Raspberry has 92% more calcium than pineapple - raspberry has 25mg of calcium per 100 grams and pineapple has 13mg of calcium.

iron

Raspberries and pineapple contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and pineapple has 0.29mg of iron.

potassium

Raspberry has 39% more potassium than pineapple - raspberry has 151mg 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 Raspberries
luteolin 0.01 mg ~
myricetin 0.01 mg ~
Quercetin 0.14 mg 1.05 mg
kaempferol ~ 0.06 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 has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than pineapple per 100 grams.

Pineapple Raspberries
beta-carotene 35 UG 12 UG
alpha-carotene ~ 16 UG
lutein + zeaxanthin ~ 136 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than pineapple per 100 grams.

Pineapple Raspberries
alpha linoleic acid 0.017 G 0.126 G
Total 0.017 G 0.126 G

omega 6s

Comparing omega-6 fatty acids, raspberry has more linoleic acid than pineapple per 100 grams.

Pineapple Raspberries
linoleic acid 0.023 G 0.249 G
Total 0.023 G 0.249 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: Pineapple (Pineapple, raw, all varieties) and Raspberries (Raspberries, raw) .

Pineapple g

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FAQ

Does raspberries or pineapple contain more calories in 100 grams?
Raspberries and pineapple contain similar amounts of calories - raspberry has 52 calories in 100g and pineapple has 50 calories.

Does raspberries or pineapple have more carbohydrates?
By weight, raspberries and pineapple contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and pineapple has 13.1g of carbohydrates.

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