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Apple vs. Pineapple — Health Impact and Nutrition Comparison

Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on April 23, 2021
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 3.2% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 159% 3.5% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin KVitamin K +214.3%
Contains more Vitamin CVitamin C +939.1%
Contains more Vitamin B1Vitamin B1 +364.7%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +449.5%
Contains more Vitamin B5Vitamin B5 +249.2%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more FolateFolate +500%
Contains more CholineCholine +61.8%
~equal in Vitamin A ~58IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more PhosphorusPhosphorus +37.5%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +116.7%
Contains more IronIron +141.7%
Contains more CopperCopper +307.4%
Contains more ZincZinc +200%
Contains more ManganeseManganese +2548.6%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~109mg
~equal in Sodium ~1mg

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).
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more FatsFats +41.7%
Contains more ProteinProtein +107.7%
~equal in Carbs ~13.12g
~equal in Water ~86g
~equal in Other ~0.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
15% 21% 65%
Saturated Fat: Sat. Fat 0.009 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains less Sat. FatSaturated Fat -67.9%
Contains more Mono. FatMonounsaturated Fat +85.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +40.5%
Contains more FructoseFructose +178.3%
Contains more SucroseSucrose +189.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Apple Pineapple Opinion
Calories 52kcal 50kcal Apple
Protein 0.26g 0.54g Pineapple
Fats 0.17g 0.12g Apple
Vitamin C 4.6mg 47.8mg Pineapple
Net carbs 11.41g 11.72g Pineapple
Carbs 13.81g 13.12g Apple
Magnesium 5mg 12mg Pineapple
Calcium 6mg 13mg Pineapple
Potassium 107mg 109mg Pineapple
Iron 0.12mg 0.29mg Pineapple
Sugar 10.39g 9.85g Pineapple
Fiber 2.4g 1.4g Apple
Copper 0.027mg 0.11mg Pineapple
Zinc 0.04mg 0.12mg Pineapple
Starch 0.05g 0g Apple
Phosphorus 11mg 8mg Apple
Sodium 1mg 1mg
Vitamin A 54IU 58IU Pineapple
Vitamin A 3µg 3µg
Vitamin E 0.18mg 0.02mg Apple
Manganese 0.035mg 0.927mg Pineapple
Selenium 0µg 0.1µg 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
Vitamin K 2.2µg 0.7µg Apple
Folate 3µg 18µg Pineapple
Choline 3.4mg 5.5mg Pineapple
Saturated Fat 0.028g 0.009g Pineapple
Monounsaturated Fat 0.007g 0.013g Pineapple
Polyunsaturated fat 0.051g 0.04g 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
Fructose 5.9g 2.12g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Pineapple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Apple
20%
Pineapple
Minerals Daily Need Coverage Score
4%
Apple
20%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.