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

Orange juice vs Pineapple juice - Health impact and Nutrition Comparison

Compare
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 17, 2021
Education: General Medicine at YSMU
Orange juice
vs
Pineapple juice

Nutrition

We are comparing the nutritional compositions of raw orange juice and unsweetened pineapple juice with added ascorbic acid.

General

Macronutrients and Calories

Orange and pineapple juice are similar in macronutrient content. Pineapple juice is slightly more dense in nutrients consisting of 86% water, while orange juice contains 88% water.

The serving size of both orange and pineapple juice is one cup, nearly equal to 250g.

Calories

Due to the higher level of carbohydrates, pineapple juice has a little more calories. A hundred 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 a little 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 higher content of carbohydrates. A hundred 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 juice still contain a decent amount of vitamins.

Orange juice is a lot richer in most vitamins. Orange juice contains larger amounts of vitamin A, vitamin E, and vitamin C, 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 K and vitamin B6.

Both of these juices completely lack vitamin D and vitamin B12.

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
:
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

In contrast to the vitamin content, pineapple juice is richer in minerals, being higher in iron, calcium, copper, zinc, magnesium, and manganese.

That said, orange juice contains higher levels of potassium, phosphorus, and choline. Orange juice is also lower in sodium.

Both orange and pineapple juice have an equal amount of selenium.

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 +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%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 12% 9% 4% 12% 1% 3% 24%
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%
Equal in Magnesium - 12

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 (1). Another study has found the glycemic index of pineapple juice to be 66 (2).

Based on the mean of three different studies, the glycemic index of orange juice is equal to 59 (1). Harvard Health puts the glycemic index of orange juice in the range of 50±2 (3).

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 (4).

A similar study about orange juice concluded that 100% fresh orange juice might decrease insulin response without significantly affecting blood glucose levels (5).

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 (6).

The acidity of pineapple juice is not dissimilar, with a pH of 3.45 (6).

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.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.researchgate.net/publication/232037162
  3. Glycemic index for 60+ foods
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170270/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770506/
  6. https://www.webpal.org/SAFE/aaarecovery/2_food_storage/Processing/lacf-phs.htm
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 17, 2021

Infographic

Orange juice vs Pineapple juice 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.
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
Starch g g
Fructose g 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
Vitamin A 200IU 5IU Orange juice
Vitamin E 0.04mg 0.02mg Orange juice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0.1µg 0.3µg Pineapple juice
Tryptophan 0.002mg mg Orange juice
Threonine 0.008mg mg Orange juice
Isoleucine 0.008mg mg Orange juice
Leucine 0.013mg mg Orange juice
Lysine 0.009mg mg Orange juice
Methionine 0.003mg mg Orange juice
Phenylalanine 0.009mg mg Orange juice
Valine 0.011mg mg Orange juice
Histidine 0.003mg mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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
22
Orange juice
18
Pineapple juice
Mineral Summary Score
7
Orange juice
8
Pineapple juice

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
4%
Orange juice
2%
Pineapple juice
Carbohydrates
10%
Orange juice
13%
Pineapple juice
Fats
1%
Orange juice
1%
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 - 50)
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

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. 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.