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Orange juice vs Pineapple juice - Health impact and Nutrition Comparison

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Orange juice
vs
Pineapple juice

Nutrition

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

Macronutrients and Calories

Orange and pineapple juice are similar in macronutrient content. Pineapple juice is slightly more dense in nutrients consisting 86% of 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 which are 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 a 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.

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.

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).

The glycemic index of orange juice, based on the mean of three different studies, is equal to 59 (3). 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 raw pineapple juice to decrease serum insulin and upregulate glucose transporter expression in rats (5).

A similar study about orange juice concluded that 100% fresh orange juice may decrease insulin response, without a significant effect on 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.

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  2. https://www.researchgate.net/publication/232037162
  3. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  4. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170270/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770506/
  7. https://www.webpal.org/SAFE/aaarecovery/2_food_storage/Processing/lacf-phs.htm
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: February 17, 2021

Infographic

Orange juice vs Pineapple juice infographic
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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 Potassium +53.8%
Contains more Phosphorus +112.5%
Contains less Sodium -50%
Contains more Iron +55%
Contains more Calcium +18.2%
Contains more Copper +56.8%
Contains more Zinc +120%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 4% 12% 9% 24% 3% 4% 1%
Contains more Potassium +53.8%
Contains more Phosphorus +112.5%
Contains less Sodium -50%
Contains more Iron +55%
Contains more Calcium +18.2%
Contains more Copper +56.8%
Contains more Zinc +120%
Equal in Magnesium - 12

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 C +14.2%
Contains more Vitamin A +3900%
Contains more Vitamin E +100%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 146% 1% 1% 0% 15% 5% 4% 4% 24% 0% 1% 14%
Contains more Vitamin C +14.2%
Contains more Vitamin A +3900%
Contains more Vitamin E +100%
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 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 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

Which food is preferable for your diet?

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

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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 ($)

All nutrients comparison - raw data values

Nutrient Orange juice Pineapple juice Opinion
Calories 45 53 Pineapple juice
Protein 0.7 0.36 Orange juice
Fats 0.2 0.12 Orange juice
Vitamin C 50 43.8 Orange juice
Carbs 10.4 12.87 Pineapple juice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.31 Pineapple juice
Calcium 11 13 Pineapple juice
Potassium 200 130 Orange juice
Magnesium 11 12 Pineapple juice
Sugar 8.4 9.98 Orange juice
Fiber 0.2 0.2
Copper 0.044 0.069 Pineapple juice
Zinc 0.05 0.11 Pineapple juice
Starch
Phosphorus 17 8 Orange juice
Sodium 1 2 Orange juice
Vitamin A 200 5 Orange juice
Vitamin E 0.04 0.02 Orange juice
Vitamin D 0 0
Vitamin B1 0.09 0.058 Orange juice
Vitamin B2 0.03 0.021 Orange juice
Vitamin B3 0.4 0.199 Orange juice
Vitamin B5 0.19 0.056 Orange juice
Vitamin B6 0.04 0.1 Pineapple juice
Vitamin B12 0 0
Vitamin K 0.1 0.3 Pineapple juice
Folate 30 18 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.008 Pineapple juice
Monounsaturated Fat 0.036 0.014 Orange juice
Polyunsaturated fat 0.04 0.042 Pineapple juice
Tryptophan 0.002 Orange juice
Threonine 0.008 Orange juice
Isoleucine 0.008 Orange juice
Leucine 0.013 Orange juice
Lysine 0.009 Orange juice
Methionine 0.003 Orange juice
Phenylalanine 0.009 Orange juice
Valine 0.011 Orange juice
Histidine 0.003 Orange juice
Fructose 3.81 Pineapple juice

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.