Pineapple Juice vs. Spinach
Nutrition comparison of Pineapple Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and spinach:
- Spinach has 22.7 times less sugar than pineapple juice.
- Spinach has 57% less calories than pineapple juice.
- Spinach has 72% less carbohydrates than pineapple juice.
- Spinach has more riboflavin, niacin and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 57% less calories than pineapple juice - spinach has 23 calories per 100 grams and pineapple juice has 53 calories.
For macronutrient ratios, pineapple juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Pineapple juice has a macronutrient ratio of 3:95:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Spinach | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 95% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 72% less carbohydrates than pineapple juice - spinach has 3.6g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than pineapple juice - spinach has 2.2g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.
sugar
Spinach has 22.7 times less sugar than pineapple juice - spinach has 0.42g of sugar per 100 grams and pineapple juice has 10g of sugar.
Protein
protein
Spinach has 694% more protein than pineapple juice - spinach has 2.9g of protein per 100 grams and pineapple juice has 0.36g of protein.
Fat
saturated fat
Both spinach and pineapple juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 181% more Vitamin C than pineapple juice - spinach has 28.1mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than pineapple juice - spinach has 469ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Spinach has 100 times more Vitamin E than pineapple juice - spinach has 2mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than pineapple juice - spinach has 482.9ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, niacin and folate. Both pineapple juice and spinach contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Pineapple Juice | Spinach | |
|---|---|---|
| Thiamin | 0.058 MG | 0.078 MG |
| Riboflavin | 0.021 MG | 0.189 MG |
| Niacin | 0.199 MG | 0.724 MG |
| Pantothenic acid | 0.056 MG | 0.065 MG |
| Vitamin B6 | 0.1 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 juice - spinach has 99mg of calcium per 100 grams and pineapple juice has 13mg of calcium.
iron
Spinach is a great source of iron and it has 774% more iron than pineapple juice - spinach has 2.7mg of iron per 100 grams and pineapple juice has 0.31mg of iron.
potassium
Spinach is an excellent source of potassium and it has 329% more potassium than pineapple juice - spinach has 558mg of potassium per 100 grams and pineapple juice has 130mg of potassium.
Antioxidants and Phytonutrients
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 Juice | Spinach | |
|---|---|---|
| beta-carotene | 3 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 juice per 100 grams.
| Pineapple Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.138 G |
| Total | 0.018 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple juice and spinach contain small amounts of linoleic acid.
| Pineapple Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.024 G | 0.026 G |
| Total | 0.024 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 Juice or Spinach .
Note: The specific food items compared are: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) .
Pineapple Juice 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 juice contain more calories in 100 grams?Spinach has 60% less calories than pineapple juice - spinach has 23 calories in 100g and pineapple juice has 53 calories.
Is spinach or pineapple juice better for protein?
Spinach has 690% more protein than pineapple juice - spinach has 2.9g of protein per 100 grams and pineapple juice has 0.36g of protein.
Does spinach or pineapple juice have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than pineapple juice - spinach has 3.6g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.
Does spinach or pineapple juice contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than pineapple juice - spinach has 99mg of calcium in 100 grams and pineapple juice has 13mg of calcium.
Does spinach or pineapple juice contain more potassium?
Spinach is a rich source of potassium and it has 330% more potassium than pineapple juice - spinach has 558mg of potassium in 100 grams and pineapple juice has 130mg of potassium.