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Orange vs Pineapple - Health impact and Nutrition Comparison

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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 mostly found in India, China, and Myanmar. Nowadays, it is found nearly in 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 are going to 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, 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 the Hawaiian pizza. Pineapple is also used in some Asian cuisines, for example, the sweet and sour chicken which is also another famous Chinese takeout dish. 

Nutritional data comparison

Orange and pineapples are mostly made up of water since nearly 87% of their weight is water. In this section, we are going to 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. Whereas, 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 which is 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. Pineapple, on the other hand, 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 source of vitamin C. Orange is richer in vitamin C compared to 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. 

Minerals

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

They are both low in sodium.

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, from a medical perspective, this is not a very recommended diet and is considered a bad diet.

Health impacts

Cardiovascular health

Eating oranges on a frequent basis 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 individuals who are nondiabetic 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 the development of 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. 

Summary

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

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

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
Profession: Haigazian Medical University
Last updated: June 8, 2021

Infographic

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

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 C +11.3%
Contains more Vitamin A +287.9%
Contains more Vitamin E +800%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 160% 4% 1% 0% 20% 8% 10% 13% 26% 0% 2% 14%
Contains more Vitamin C +11.3%
Contains more Vitamin A +287.9%
Contains more Vitamin E +800%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
6%
Orange
3%
Pineapple
Carbohydrates
12%
Orange
13%
Pineapple
Fats
1%
Orange
1%
Pineapple

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.006g)
Which food contains less Sugars?
Orange
Orange contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange Pineapple Opinion
Calories 47 50 Pineapple
Protein 0.94 0.54 Orange
Fats 0.12 0.12
Vitamin C 53.2 47.8 Orange
Carbs 11.75 13.12 Pineapple
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.29 Pineapple
Calcium 40 13 Orange
Potassium 181 109 Orange
Magnesium 10 12 Pineapple
Sugars 9.35 9.85 Orange
Fiber 2.4 1.4 Orange
Copper 0.045 0.11 Pineapple
Zinc 0.07 0.12 Pineapple
Starch 0 Pineapple
Phosphorus 14 8 Orange
Sodium 0 1 Orange
Vitamin A 225 58 Orange
Vitamin E 0.18 0.02 Orange
Vitamin D 0 0
Vitamin B1 0.087 0.079 Orange
Vitamin B2 0.04 0.032 Orange
Vitamin B3 0.282 0.5 Pineapple
Vitamin B5 0.25 0.213 Orange
Vitamin B6 0.06 0.112 Pineapple
Vitamin B12 0 0
Vitamin K 0 0.7 Pineapple
Folate 30 18 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.009 Pineapple
Monounsaturated Fat 0.023 0.013 Orange
Polyunsaturated fat 0.025 0.04 Pineapple
Tryptophan 0.009 0.005 Orange
Threonine 0.015 0.019 Pineapple
Isoleucine 0.025 0.019 Orange
Leucine 0.023 0.024 Pineapple
Lysine 0.047 0.026 Orange
Methionine 0.02 0.012 Orange
Phenylalanine 0.031 0.021 Orange
Valine 0.04 0.024 Orange
Histidine 0.018 0.01 Orange
Fructose 2.12 Pineapple

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 of 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.