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Orange vs Pineapple - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on January 01, 1970
Education: Haigazian Medical University
Orange
vs
Pineapple

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Summary

Orange is richer in potassium, fiber, vitamin C and has a lower glycemic index. In comparison, pineapple is richer in manganese and copper. Oranges have adverse effects on medications, whereas pineapples improve the absorption of medications.

Pineapple is a better immune booster. Oranges are cheaper and more available.

Introduction

Orange is a citrus fruit that is a hybrid between a pomelo and a mandarin. Thus, oranges are a human product of genetic crossing.

The origin of oranges is tracked to China nearly 300BC, and they were primarily found in India, China, and Myanmar. Nowadays, it is found in nearly all coastal, tropical, and subtropical regions.

To answer the mind-bending question about which came first, the color or the fruit, the answer is the fruit.

There are different types of oranges that have distinct flavors, acidity, and seasonal availability. In this article, we will take into consideration the average type of oranges that are mostly available in the market.

In this article, we will be comparing oranges with pineapples which are also known as ananas. Pineapples have originated in the southern American continent and were introduced in Europe in the 18th century. It was considered a luxury fruit.

Pineapples are considered in most countries as luxurious fruit because of their price and availability.

Pineapples are more expensive compared to oranges.

Culinary world

Oranges are consumed in various ways, and they can be eaten raw, squeezed into juice, or processed into marmalades. They are also used in cooking. For example, orange chicken is a famous Chinese takeout dish.

Pineapples are also eaten raw, made into juice, and are found in canned forms usually concentrated with sugar. A famous yet controversial usage of pineapple in cooking is Hawaiian pizza. Pineapple is also used in some Asian cuisines; for example, sweet and sour chicken is another famous Chinese takeout dish.

Nutritional data comparison

Orange and pineapples are mostly made up of water since nearly 87% of their weight are water. In this section, we will discuss the nutritional data comparison between orange and pineapple focusing on their difference. The data comparison is based on 100g of serving size for each.

Glycemic index

Orange has a lower glycemic index compared to pineapple. Orange has a glycemic index of 45 and is classified as a low glycemic index fruit. In comparison, pineapple has a glycemic index of 66 and is classified as a medium glycemic index fruit.

Calories

Orange and pineapple have similar calories since 100g of oranges are 47 calories, slightly lower than pineapple, which has 50 calories.

Carbs

Pineapples are higher in carbs compared to oranges. The difference is not that big since they mostly cover 4% of the daily value of carbs.

Fiber

Oranges are richer in fibers compared to pineapple, given that they satisfy nearly 8% of the daily value of fibers. On the other hand, pineapple has nearly half the amount of fibers, satisfying only 4% of the daily value of fiber.

Proteins

Both oranges and pineapples are not high in protein since oranges contain 1g of protein, whereas pineapple contains even less, 0.5g.

Fat

They contain negligible amounts of fats.

Vitamins

Orange is richer in vitamin B1, folate, and vitamin C. On the other hand, pineapple is richer in vitamin B6.

Vitamin C

Orange is famous for being a good vitamin C. Orange is richer in vitamin C than pineapple and satisfies nearly 88% of the daily value.

Pineapples are high in vitamins but only satisfy 80% of the daily value.

We can conclude that they are both rich in vitamin C. However, comparatively speaking, orange is richer.

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
Orange
7
:
Contains more Vitamin A +287.9%
Contains more Vitamin E +800%
Contains more Vitamin C +11.3%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +17.4%
Contains more Folate +66.7%
Contains more Vitamin B3 +77.3%
Contains more Vitamin B6 +86.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.079
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Contains more Vitamin A +287.9%
Contains more Vitamin E +800%
Contains more Vitamin C +11.3%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +17.4%
Contains more Folate +66.7%
Contains more Vitamin B3 +77.3%
Contains more Vitamin B6 +86.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.079

Minerals

Orange is richer in potassium, whereas pineapple is richer in manganese and copper.

They are both low in sodium.

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 Calcium +207.7%
Contains more Phosphorus +75%
Contains more Potassium +66.1%
Contains less Sodium -100%
Contains more Iron +190%
Contains more Magnesium +20%
Contains more Zinc +71.4%
Contains more Copper +144.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 11% 9% 4% 10% 1% 4% 37%
Contains more Calcium +207.7%
Contains more Phosphorus +75%
Contains more Potassium +66.1%
Contains less Sodium -100%
Contains more Iron +190%
Contains more Magnesium +20%
Contains more Zinc +71.4%
Contains more Copper +144.4%

Diets and weight loss

Orange and pineapple are low in calories and low in carbs. They are filled with vitamins, fibers and are mostly water.

They will keep you hydrated and full for longer durations, thus inducing weight loss over the long term.

Vegan

Orange and pineapple are recommended to be consumed in vegan diets. They can be used in main dishes, as mentioned in the introduction section. They can also be used as toppings in breakfast bowls or consumed as snacks.

Keto

Oranges and pineapples are not recommended to be consumed in keto diets. They are high in carbs relative to amounts allowed in the keto diet.

The pineapple diet

There is a diet called the pineapple diet that is usually done over 5 days. This diet consists of eating solid pineapple for 5 days without eating any other solid food. However, this is not a very recommended diet from a medical perspective and is considered a bad diet.

Health impacts

Cardiovascular health

Eating oranges frequently decreased amounts of lipid peroxidation and increased total amounts of antioxidants in the blood. Lowering risks of developing cardiovascular diseases. (1)

Pineapple contains an enzyme called bromelain, which has protective roles against cardiovascular diseases. An overall decrease in cardiovascular health diseases was reduced.

(2)

Diabetes

In nondiabetic individuals, consuming oranges did not cause increased sugar levels in the blood. There is no association between oranges and developing type 2 diabetes. (3)

In diabetic patients, pineapple consumption in moderate amounts helps control blood glucose levels and improves absorbing the medications. (4)

Mental health and nervous system

Consuming orange, which is high in flavonoids, has shown a protective role against depression among older women. (5)

Pineapple extracts such as ethanolic compounds have a beneficial effect on scopolamine-induced memory impairment. Thus positively affecting memory and learning. (6)

Obesity

Consuming oranges have proven to lower the risks of obesity. (7)

Eating pineapples is associated with increased fat metabolism (lipolysis) and decreased fat deposition (fat deposition). (8)

Drug interactions

Oranges interact with the absorption of atenolol which is a beta-blocker taken during hypertension. Oranges should not be associated with atenolol. (9)

Pineapple has positive effects that interact with 2 medications, celecoxib and anti-inflammatory drug and montelukast, a drug for asthma. They enhance the pharmacokinetic effects of these 2 drugs. (10)

Bromelain, which is found in pineapple, interacts with certain drugs. It increases the absorption of antibiotics like Amoxil and tetracyclines. This improves the antibiotic functions though it increases the intensity of side effects if present. Bromelain interacts with anticoagulants. Meaning that bromelain has blood-thinning properties that should be taken into consideration while taking blood thinners. (11)

Immunity

Orange has an immune-boosting effect. They induce the response of immune cells to enhance their action towards infectious agents. Thus, usually prescribed in infections to saturate the body with vitamin C to show maximal beneficial characteristics. (12)

Pineapples contain bromelain, which has immunomodulatory roles, thus improving overall immunity. Immunomodulators are responsible for regulating and normalizing the immune system. (13)

Pineapples are also rich in vitamin C, thus having a similar effect to oranges in immune-boosting effects.

References

  1. https://pubmed.ncbi.nlm.nih.gov/24476220/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770506/
  4. https://pubmed.ncbi.nlm.nih.gov/23929507/
  5. https://academic.oup.com/ajcn/article/104/3/704/4564688
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465835/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545988/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170270/
  9. https://pubmed.ncbi.nlm.nih.gov/15983823/
  10. https://pubmed.ncbi.nlm.nih.gov/32507029/
  11. https://www.webmd.com/vitamins/ai/ingredientmono-895/bromelain
  12. https://pubmed.ncbi.nlm.nih.gov/29099763/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998156/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: January 01, 1970

Infographic

Orange vs Pineapple 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 Pineapple
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange Pineapple Opinion
Net carbs 9.35g 11.72g Pineapple
Protein 0.94g 0.54g Orange
Fats 0.12g 0.12g
Carbs 11.75g 13.12g Pineapple
Calories 47kcal 50kcal Pineapple
Starch g 0g Pineapple
Fructose g 2.12g Pineapple
Sugar 9.35g 9.85g Orange
Fiber 2.4g 1.4g Orange
Calcium 40mg 13mg Orange
Iron 0.1mg 0.29mg Pineapple
Magnesium 10mg 12mg Pineapple
Phosphorus 14mg 8mg Orange
Potassium 181mg 109mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.12mg Pineapple
Copper 0.045mg 0.11mg Pineapple
Vitamin A 225IU 58IU Orange
Vitamin E 0.18mg 0.02mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 47.8mg Orange
Vitamin B1 0.087mg 0.079mg Orange
Vitamin B2 0.04mg 0.032mg Orange
Vitamin B3 0.282mg 0.5mg Pineapple
Vitamin B5 0.25mg 0.213mg Orange
Vitamin B6 0.06mg 0.112mg Pineapple
Folate 30µg 18µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Pineapple
Tryptophan 0.009mg 0.005mg Orange
Threonine 0.015mg 0.019mg Pineapple
Isoleucine 0.025mg 0.019mg Orange
Leucine 0.023mg 0.024mg Pineapple
Lysine 0.047mg 0.026mg Orange
Methionine 0.02mg 0.012mg Orange
Phenylalanine 0.031mg 0.021mg Orange
Valine 0.04mg 0.024mg Orange
Histidine 0.018mg 0.01mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.009g Pineapple
Monounsaturated Fat 0.023g 0.013g Orange
Polyunsaturated fat 0.025g 0.04g Pineapple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Pineapple
Low Fats diet Equal
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
24
Orange
21
Pineapple
Mineral Summary Score
8
Orange
10
Pineapple

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
6%
Orange
3%
Pineapple
Carbohydrates
12%
Orange
13%
Pineapple
Fats
1%
Orange
1%
Pineapple

Comparison summary

Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.006g)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 21)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.2)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.