Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Apple vs Pineapple - Health impact and Nutrition Comparison

Compare
Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on April 23, 2021
Education: Food Blogger
Apple
vs
Pineapple

Summary

When compared, pineapples have a better nutritional profile than apples. Pineapples are overall richer in vitamins, minerals, and proteins. However, apples are higher in dietary fiber.

They have varying health benefits on different organ systems.

Overall, apples are cheaper and more available compared to pineapples which are more of a luxury fruit.

Introduction

Pineapples and apples can be used as fresh raw fruits or jams. They can also be used in manufactured foods or beverages, such as fruit juices or alcoholic beverages.

Apples are one of the most popular and loved fruits worldwide. The apple tree is one of the earliest trees to be cultivated. Apples even appear in art and religious traditions as a mystical fruit.

On the other hand, pineapples are considered an exotic fruit. In European iconography, it was a symbol of welcome and hospitality. Nowadays, it can be commonly found in any grocery store, but usually for a high price.

Nutritional Comparison

Apple is popular among health-conscious people. They are known to have health-promoting and disease-preventing properties.

If we compare their nutritional content, pineapple is richer in vitamins and minerals. It contains approximately 5 times more vitamins and 2 times more minerals than an apple does.

When looking at the coverage of our daily vitamins needs, we see that pineapple covers 3.5 times more of it. Pineapple also covers 6 times more of our daily minerals needs as it contains more iron, calcium, magnesium, copper, and zinc.

Vitamins

It is enough to mention that pineapple contains 11 times more vitamin C, 5 times more vitamin B1, and two times more vitamins B3, B5, B6 than apple.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
2
:
Contains more Vitamin E +800%
Contains more Vitamin K +214.3%
Contains more Vitamin C +939.1%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +249.2%
Contains more Vitamin B6 +173.2%
Contains more Folate +500%
Equal in Vitamin A - 58
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Contains more Vitamin E +800%
Contains more Vitamin K +214.3%
Contains more Vitamin C +939.1%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +249.2%
Contains more Vitamin B6 +173.2%
Contains more Folate +500%
Equal in Vitamin A - 58

Minerals

Pineapples are 3 times richer in zinc and 4 times higher in copper. They also contain more calcium, iron, and magnesium.

Nevertheless, apples are richer in phosphorus.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +37.5%
Contains more Calcium +116.7%
Contains more Iron +141.7%
Contains more Magnesium +140%
Contains more Zinc +200%
Contains more Copper +307.4%
Equal in Potassium - 109
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 11% 9% 4% 10% 1% 4% 37%
Contains more Phosphorus +37.5%
Contains more Calcium +116.7%
Contains more Iron +141.7%
Contains more Magnesium +140%
Contains more Zinc +200%
Contains more Copper +307.4%
Equal in Potassium - 109
Equal in Sodium - 1

Macronutrients

Pineapple contains fewer carbohydrates but more sugar overall due to lower dietary fiber content. Pineapples also contain a little more protein and a little less fat.

Apples have a low glycemic index of 36, while the glycemic index of pineapples is 66.

Health Impact

Health Benefits of Apples

The old saying is true: An apple a day keeps the doctor away. Apple truly has many health benefits, no less than pineapple.

  • Whiter and healthier teeth
    Biting and chewing one apple a day reduces tooth decay by lowering bacteria levels (1).
  • Prevention of Alzheimer’s
    Studies showed that its juice has the ability to prevent Alzheimer’s and fight the aging of the brain (2).
  • Protect against Parkinson’s
    Due to the free radical-fighting power of its antioxidants, apples have a certain amount of protection against Parkinson’s (2).
  • Curb all sorts of cancers
    Research has shown that they can reduce the risk of developing pancreatic cancer by up to 23% (3).
  • Decrease the risk of diabetes
    Thanks to the soluble fiber in this fruit, women who eat at least one apple a day are 28% less likely to develop diabetes (4).
  • Reduce cholesterol
    They contain soluble fiber that binds with fats in the intestine, which reduces cholesterol levels in the blood (5).
  • A healthier heart
    Apple skin contains a phenolic compound, which prevents the cholesterol that gets into the system from solidifying on the artery walls (5).
  • Preventing gallstones
    To prevent gallstones, doctors recommend a diet high in fiber (6).
  • Neutralize irritable bowel syndrome
    To control the symptoms of irritable bowel, doctors recommend eating apples (7).
  • Boost the immune system
    Studies have shown that red apples contain quercetin that can boost and fortify the immune system (8).

Health Benefits of Pineapples

  • Age-related macular degeneration
    Pineapples decrease the risk of age-related macular degeneration (9).
  • Asthma prevention
    Pineapples prevent asthma attacks (10).
  • Blood pressure and cardiovascular health
    It is high in potassium and has anti-hypertensive characteristics. It also has protective characteristics for cardiovascular health (11).
  • Cancer
    Pineapples can play a protective role from the free radicals, which can cause cancer, as they are a good source of antioxidants - vitamin C and beta-carotene. Research has shown that they contain bromelain and other enzymes that can be used in the treatment of cancer for reducing the side effects (12).
  • Diabetes
    One pineapple contains approximately 13g of fiber, which is known to lower blood glucose levels (12).
  • Healing and Inflammation
    The antioxidants present in pineapples reduce overall inflammation in the body (12).
  • Skin
    Skin damage can be caused by the sun or pollution, and pineapple can help fight these skin damages and improve overall skin texture (12).

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051571/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
  3. https://pubmed.ncbi.nlm.nih.gov/27000627/
  4. https://pubmed.ncbi.nlm.nih.gov/28186516/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997084/
  6. https://pubmed.ncbi.nlm.nih.gov/10609857/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5777282/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7355812/
  10. https://pubmed.ncbi.nlm.nih.gov/22894886/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6464871/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: April 23, 2021
Medically reviewed by Jack Yacoubian

Infographic

Apple vs Pineapple infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Pineapple
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Pineapple Opinion
Net carbs 11.41g 11.72g Pineapple
Protein 0.26g 0.54g Pineapple
Fats 0.17g 0.12g Apple
Carbs 13.81g 13.12g Apple
Calories 52kcal 50kcal Apple
Starch 0.05g 0g Apple
Fructose 5.9g 2.12g Apple
Sugar 10.39g 9.85g Pineapple
Fiber 2.4g 1.4g Apple
Calcium 6mg 13mg Pineapple
Iron 0.12mg 0.29mg Pineapple
Magnesium 5mg 12mg Pineapple
Phosphorus 11mg 8mg Apple
Potassium 107mg 109mg Pineapple
Sodium 1mg 1mg
Zinc 0.04mg 0.12mg Pineapple
Copper 0.027mg 0.11mg Pineapple
Vitamin A 54IU 58IU Pineapple
Vitamin E 0.18mg 0.02mg Apple
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 47.8mg Pineapple
Vitamin B1 0.017mg 0.079mg Pineapple
Vitamin B2 0.026mg 0.032mg Pineapple
Vitamin B3 0.091mg 0.5mg Pineapple
Vitamin B5 0.061mg 0.213mg Pineapple
Vitamin B6 0.041mg 0.112mg Pineapple
Folate 3µg 18µg Pineapple
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 0.7µg Apple
Tryptophan 0.001mg 0.005mg Pineapple
Threonine 0.006mg 0.019mg Pineapple
Isoleucine 0.006mg 0.019mg Pineapple
Leucine 0.013mg 0.024mg Pineapple
Lysine 0.012mg 0.026mg Pineapple
Methionine 0.001mg 0.012mg Pineapple
Phenylalanine 0.006mg 0.021mg Pineapple
Valine 0.012mg 0.024mg Pineapple
Histidine 0.005mg 0.01mg Pineapple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.009g Pineapple
Monounsaturated Fat 0.007g 0.013g Pineapple
Polyunsaturated fat 0.051g 0.04g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Pineapple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
21
Pineapple
Mineral Summary Score
4
Apple
10
Pineapple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Apple
3%
Pineapple
Carbohydrates
14%
Apple
13%
Pineapple
Fats
1%
Apple
1%
Pineapple

Comparison summary

Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Pineapple
Pineapple is relatively richer in minerals
Which food is richer in vitamins?
Pineapple
Pineapple is relatively richer in vitamins
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 30)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.