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Orange Juice vs. Pineapple Juice — Health Impact and Nutrition Comparison

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Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on June 28, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Orange juice
vs
Pineapple juice

Summary

Although orange and pineapple juices are made from different fruits, they both have various health benefits due to their nutritional composition. Visually, orange juice has a bright orange color, while pineapple juice is commonly light yellow or beige

Due to the higher level of carbohydrates, pineapple juice has a few more calories.

The predominant vitamin in both orange juice and pineapple juice is vitamin C. Although orange juice contains slightly more amounts of vitamin C, both contain more than enough to fulfill the daily recommended need.

Unlike orange juice, pineapple juice is a great source of manganese, containing 0.504 grams of the mineral. Pineapple juice is also slightly richer in copper, while orange juice is richer in potassium.

Introduction

Both pineapple and orange juices are quite popular around the world. In this article, we will explore their differences by focusing on the nutritional composition. 

Overview

Production

Both orange juice and pineapple juice are derived using similar methods, primarily from the freshly squeezed fruits of oranges and pineapples. Alternative techniques can also be employed to extract the juices, such as rehydrating the fruits and subsequently concentrating the resulting liquid. 

In commercial settings, various additional processes are implemented to enhance the shelf life of the products, including pasteurization, which can affect the taste, nutrient content, and overall flavor profile. 

Moreover, during the production process, both orange juice and pineapple juice often undergo the addition of sugars and vitamin C. The precise amount and type of sugars added may differ depending on the specific brand or product, with some manufacturers incorporating natural sugars inherent in the fruits themselves, while others may introduce additional sweeteners

The juices are commonly sold in canned and bottled forms.     

Taste and Appearance 

Orange juice and pineapple juice may seem to have similar colors; however, orange juice tends to have a bright orange color, while pineapple juice is commonly light yellow or beige

During commercial production, both juices may have flavors added to them to preserve the natural orange and pineapple flavors.

Nutrition

In this article, we will compare the nutritional compositions of raw orange juice and unsweetened pineapple juice (canned or bottled) with added ascorbic acid.

Macronutrients and Calories

Orange and pineapple juice are very similar in macronutrient content. Pineapple juice is only negligibly denser in nutrients consisting of 86% water, while orange juice contains 88% water.

The serving size of both orange and pineapple juice is one cup, which is about 250g. You are most likely to see 8 ounces (240ml) on the nutrition label, which is equivalent to a cup. 

In this article, some of the nutritional comparisons are conducted for 100-gram values for better understanding.         

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +94.4%
Contains more Fats +66.7%
Contains more Other +42.9%
Contains more Carbs +23.8%
Equal in Water - 86.37
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more Protein +94.4%
Contains more Fats +66.7%
Contains more Other +42.9%
Contains more Carbs +23.8%
Equal in Water - 86.37

Calories

Due to the higher level of carbohydrates, pineapple juice has a few more calories. 

A 100-gram serving of pineapple juice contains 53 calories. The caloric value for the same amount of orange juice is 45.

Subsequently, one cup of orange juice contains 112 calories, while one cup of pineapple juice has 132 calories.

Protein and Fats

These juices are not particularly rich in proteins or fats; however, orange juice is slightly higher in both. Orange and pineapple juice are low in all essential amino acids.

Pineapple juice is relatively richer in polyunsaturated fatty acids, also known as healthy fats.

Carbohydrates

Pineapple juice has a slightly higher content of carbohydrates. A 100-gram serving of pineapple juice contains 13g of carbohydrates, while the same serving of orange juice has 10g.

The carbohydrate content in both of these juices consists of 98% sugar and only 2% fiber.

The predominant sugars found in pineapple juice are glucose, fructose, and sucrose.

Vitamins

During the processing of fruit into juice, it loses a lot of its vitamins. However, orange and pineapple juices still contain a decent amount of vitamins. 

Sometimes these juices have additional vitamins added to them during the production process to substitute for the lost ones. For example, the nutritional composition of the pineapple juice discussed in this article is derived from the USDA’s Food Central database, where they clearly state vitamin C has been added to it during production. This might be the case for orange juice as well, although it is not clear because of the lack of information.    

The predominant vitamin in both orange juice and pineapple juice is vitamin C. Vitamin C is an antioxidant and plays an important role in the immune system (1). 

One cup of orange juice contains 124mg of vitamin C, while the same serving of pineapple juice contains 110mg of vitamin C

Although orange juice contains slightly more amounts of vitamin C, both contain more than enough to fulfill the daily recommended need. It is recommended to take 90mg of vitamin C  for men and 75mg for women daily; however, during the lactation period, the need for women is actually 120mg. Hence, orange juice would be best at fulfilling the daily vitamin C need for lactating women

Although present in lower quantities, more vitamins are present in both orange juice and pineapple juice. Orange juice contains more vitamin A, as well as most B-group vitamins, such as vitamins B1, B2, B3, B5, and the folate form of vitamin B9. On the other hand, pineapple juice is richer in vitamin B6. Again, keep in mind that these vitamins are present at lower concentrations when put in the context of daily recommended need; hence may even be considered negligible. 

Both of these juices completely lack vitamin D and vitamin B12. Again, it is important to note that some manufacturers add more vitamins to the juice to increase the beneficial effects. 

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.
:
Contains more Vitamin A +3900%
Contains more Vitamin E +100%
Contains more Vitamin C +14.2%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +239.3%
Contains more Folate +66.7%
Contains more Vitamin B6 +150%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 146% 15% 5% 4% 4% 24% 14% 0% 1%
Contains more Vitamin A +3900%
Contains more Vitamin E +100%
Contains more Vitamin C +14.2%
Contains more Vitamin B1 +55.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +239.3%
Contains more Folate +66.7%
Contains more Vitamin B6 +150%
Contains more Vitamin K +200%

Minerals

Whereas orange juice was slightly favored in the vitamin category for its vitamin C content, pineapple juice is much more favored in the mineral category. 

Specifically, pineapple juice is a great source of manganese, containing 0.504 grams of the mineral.

Although present in lower quantities, pineapple juice is also slightly richer in copper, while orange juice is richer in potassium.

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.
Contains more Phosphorus +112.5%
Contains more Potassium +53.8%
Contains less Sodium -50%
Contains more Calcium +18.2%
Contains more Iron +55%
Contains more Zinc +120%
Contains more Copper +56.8%
Contains more Manganese +3500%
Equal in Magnesium - 12
Equal in Selenium - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 12% 9% 4% 12% 1% 3% 24% 66% 1%
Contains more Phosphorus +112.5%
Contains more Potassium +53.8%
Contains less Sodium -50%
Contains more Calcium +18.2%
Contains more Iron +55%
Contains more Zinc +120%
Contains more Copper +56.8%
Contains more Manganese +3500%
Equal in Magnesium - 12
Equal in Selenium - 0.1

Glycemic Index

The glycemic index of orange or pineapple juice can vary depending on the production method, carbohydrate content, and composition.

Based on numbers from The International Tables of Glycemic Indices, the glycemic index of unsweetened pineapple juice is 46 (2). Another study has found the glycemic index of pineapple juice to be 66 (3).

Based on the mean of three different studies, the glycemic index of orange juice is equal to 59 (2). Harvard Health puts the glycemic index of orange juice in the range of 50±2 (4).

Orange and pineapple juice both fall into the low to moderate glycemic index classification.

One research has demonstrated that raw pineapple juice decreases serum insulin and upregulates glucose transporter expression in rats (5).

A similar study about orange juice concluded that 100% fresh orange juice might decrease insulin response without significantly affecting blood glucose levels (6).

Overall, people with type 2 diabetes can use fresh orange and pineapple juice in moderation without significant adverse effects on health.

Acidity

Orange juice is naturally acidic, with a pH value falling in the range of 3.30 to 4.19 (7).

The acidity of pineapple juice is not dissimilar, with a pH of 3.45 (7).

The acidity of foods can also be measured by a value called the potential renal acid load or PRAL. The PRAL value demonstrates how much base or acid the given food produces inside the body.

The PRAL value for orange and pineapple juice has been calculated to be -3.7 and -2.7, respectively. This demonstrates that orange juice is more alkalizing as compared to pineapple juice.

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: June 28, 2023
Medically reviewed by Astghik Baghinyan

Infographic

Orange juice vs Pineapple juice infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +157.1%
Contains less Saturated Fat -66.7%
Equal in Polyunsaturated fat - 0.042
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
13% 22% 66%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +157.1%
Contains less Saturated Fat -66.7%
Equal in Polyunsaturated fat - 0.042

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Pineapple juice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Pineapple juice Opinion
Net carbs 10.2g 12.67g Pineapple juice
Protein 0.7g 0.36g Orange juice
Fats 0.2g 0.12g Orange juice
Carbs 10.4g 12.87g Pineapple juice
Calories 45kcal 53kcal Pineapple juice
Fructose 3.81g Pineapple juice
Sugar 8.4g 9.98g Orange juice
Fiber 0.2g 0.2g
Calcium 11mg 13mg Pineapple juice
Iron 0.2mg 0.31mg Pineapple juice
Magnesium 11mg 12mg Pineapple juice
Phosphorus 17mg 8mg Orange juice
Potassium 200mg 130mg Orange juice
Sodium 1mg 2mg Orange juice
Zinc 0.05mg 0.11mg Pineapple juice
Copper 0.044mg 0.069mg Pineapple juice
Manganese 0.014mg 0.504mg Pineapple juice
Selenium 0.1µg 0.1µg
Vitamin A 200IU 5IU Orange juice
Vitamin A RAE 10µg 0µg Orange juice
Vitamin E 0.04mg 0.02mg Orange juice
Vitamin C 50mg 43.8mg Orange juice
Vitamin B1 0.09mg 0.058mg Orange juice
Vitamin B2 0.03mg 0.021mg Orange juice
Vitamin B3 0.4mg 0.199mg Orange juice
Vitamin B5 0.19mg 0.056mg Orange juice
Vitamin B6 0.04mg 0.1mg Pineapple juice
Folate 30µg 18µg Orange juice
Vitamin K 0.1µg 0.3µg Pineapple juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g 0.008g Pineapple juice
Monounsaturated Fat 0.036g 0.014g Orange juice
Polyunsaturated fat 0.04g 0.042g Pineapple juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Pineapple juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Orange juice
18%
Pineapple juice
Minerals Daily Need Coverage Score
6%
Orange juice
13%
Pineapple juice

Comparison summary

Which food is lower in Saturated Fat?
Pineapple juice
Pineapple juice is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Pineapple juice
Pineapple juice is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Pineapple juice
Pineapple juice is relatively richer in minerals
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.