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