Orange vs Pineapple - Health impact and Nutrition Comparison
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.
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.
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.
Orange and pineapple have similar calories since 100g of oranges are 47 calories which is slightly lower than pineapple which has 50 calories.
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.
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.
Both oranges and pineapples are not high in protein, since oranges contain 1g of protein, whereas pineapple contains even less, 0.5g.
They contain negligible amounts of fats.
Orange is richer in vitamin B1, folate, and vitamin C. On the other hand, pineapple is richer in vitamin B6.
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.
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.
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.
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.
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.
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)
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)
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)
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.
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.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Saturated Fat|
|Lower in Sugar|
|Lower in Sodium|
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet||Equal|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values