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Avocado vs. Pineapple — In-Depth Nutrition Comparison

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Summary of differences between avocados and pineapple

  • Avocados have more vitamin B5, fiber, vitamin K, folate, vitamin E, vitamin B6, and potassium; however, pineapple is higher in vitamin C and manganese.
  • Pineapple covers your daily need for vitamin C, 42% more than avocados.
  • Avocados have 236 times more saturated fat than pineapple. While avocados have 2.126g of saturated fat, pineapple has only 0.009g.
  • The glycemic index of pineapple is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Pineapple, raw, all varieties.

Infographic

Avocado vs Pineapple infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +345%
Contains more IronIron +89.7%
Contains more CopperCopper +72.7%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +550%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +552.8%
~equal in Calcium ~13mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +10250%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +247.6%
Contains more Vitamin B5Vitamin B5 +552.1%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +350%
Contains more Vitamin CVitamin C +378%
Contains more Vitamin B1Vitamin B1 +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Pineapple DV% diff.
Vitamin C 10mg 47.8mg 42%
Manganese 0.142mg 0.927mg 34%
Vitamin B5 1.389mg 0.213mg 24%
Monounsaturated fat 9.799g 0.013g 24%
Fats 14.66g 0.12g 22%
Fiber 6.7g 1.4g 21%
Vitamin K 21µg 0.7µg 17%
Folate 81µg 18µg 16%
Vitamin E 2.07mg 0.02mg 14%
Polyunsaturated fat 1.816g 0.04g 12%
Potassium 485mg 109mg 11%
Vitamin B6 0.257mg 0.112mg 11%
Saturated fat 2.126g 0.009g 10%
Copper 0.19mg 0.11mg 9%
Vitamin B2 0.13mg 0.032mg 8%
Vitamin B3 1.738mg 0.5mg 8%
Calories 160kcal 50kcal 6%
Phosphorus 52mg 8mg 6%
Zinc 0.64mg 0.12mg 5%
Magnesium 29mg 12mg 4%
Protein 2g 0.54g 3%
Iron 0.55mg 0.29mg 3%
Fructose 0.12g 2.12g 3%
Carbs 8.53g 13.12g 2%
Choline 14.2mg 5.5mg 2%
Selenium 0.4µg 0.1µg 1%
Vitamin B1 0.067mg 0.079mg 1%
Protein per 100 calories 1.3g 1.1g N/A
Calories per 10 g protein 800kcal 926kcal N/A
Weight per 100 calories 63g 200g N/A
Unsaturated / Saturated Fat ratio 5.5 5.9 N/A
Net carbs 1.83g 11.72g N/A
Calcium 12mg 13mg 0%
Sugar 0.66g 9.85g N/A
Starch 0.11g 0g 0%
Sodium 7mg 1mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.025mg 0.005mg 0%
Threonine 0.073mg 0.019mg 0%
Isoleucine 0.084mg 0.019mg 0%
Leucine 0.143mg 0.024mg 0%
Lysine 0.132mg 0.026mg 0%
Methionine 0.038mg 0.012mg 0%
Phenylalanine 0.097mg 0.021mg 0%
Valine 0.107mg 0.024mg 0%
Histidine 0.049mg 0.01mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +270.4%
Contains more FatsFats +12116.7%
Contains more OtherOther +618.2%
Contains more CarbsCarbs +53.8%
Contains more WaterWater +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 Mono. FatMonounsaturated fat +75276.9%
Contains more Poly. FatPolyunsaturated fat +4440%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +9883.3%
Contains more GlucoseGlucose +367.6%
Contains more FructoseFructose +1666.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.