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Pineapple vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between pineapple and avocados

  • Pineapple has more vitamin C and manganese; however, avocados are higher in vitamin B5, fiber, vitamin K, folate, vitamin E, vitamin B6, and potassium.
  • Pineapple covers your daily need for vitamin C, 42% more than avocados.
  • Pineapple has 7 times more manganese than avocados. While pineapple has 0.927mg of manganese, avocados have only 0.142mg.
  • Pineapple has less saturated fat.
  • The glycemic index of pineapple is higher.

These are the specific foods used in this comparison Pineapple, raw, all varieties and Avocados, raw, all commercial varieties.

Infographic

Pineapple vs Avocado infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +552.8%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +345%
Contains more IronIron +89.7%
Contains more CopperCopper +72.7%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +550%
Contains more SeleniumSelenium +300%
~equal in Calcium ~12mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +378%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +10250%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +247.6%
Contains more Vitamin B5Vitamin B5 +552.1%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pineapple Avocado DV% diff.
Vitamin C 47.8mg 10mg 42%
Manganese 0.927mg 0.142mg 34%
Vitamin B5 0.213mg 1.389mg 24%
Monounsaturated fat 0.013g 9.799g 24%
Fats 0.12g 14.66g 22%
Fiber 1.4g 6.7g 21%
Vitamin K 0.7µg 21µg 17%
Folate 18µg 81µg 16%
Vitamin E 0.02mg 2.07mg 14%
Polyunsaturated fat 0.04g 1.816g 12%
Potassium 109mg 485mg 11%
Vitamin B6 0.112mg 0.257mg 11%
Saturated fat 0.009g 2.126g 10%
Copper 0.11mg 0.19mg 9%
Vitamin B2 0.032mg 0.13mg 8%
Vitamin B3 0.5mg 1.738mg 8%
Calories 50kcal 160kcal 6%
Phosphorus 8mg 52mg 6%
Zinc 0.12mg 0.64mg 5%
Magnesium 12mg 29mg 4%
Protein 0.54g 2g 3%
Iron 0.29mg 0.55mg 3%
Fructose 2.12g 0.12g 3%
Carbs 13.12g 8.53g 2%
Choline 5.5mg 14.2mg 2%
Selenium 0.1µg 0.4µg 1%
Vitamin B1 0.079mg 0.067mg 1%
Protein per 100 calories 1.1g 1.3g N/A
Calories per 10 g protein 926kcal 800kcal N/A
Weight per 100 calories 200g 63g N/A
Unsaturated / Saturated Fat ratio 5.9 5.5 N/A
Net carbs 11.72g 1.83g N/A
Calcium 13mg 12mg 0%
Sugar 9.85g 0.66g N/A
Starch 0g 0.11g 0%
Sodium 1mg 7mg 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.005mg 0.025mg 0%
Threonine 0.019mg 0.073mg 0%
Isoleucine 0.019mg 0.084mg 0%
Leucine 0.024mg 0.143mg 0%
Lysine 0.026mg 0.132mg 0%
Methionine 0.012mg 0.038mg 0%
Phenylalanine 0.021mg 0.097mg 0%
Valine 0.024mg 0.107mg 0%
Histidine 0.01mg 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +53.8%
Contains more WaterWater +17.4%
Contains more ProteinProtein +270.4%
Contains more FatsFats +12116.7%
Contains more OtherOther +618.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +75276.9%
Contains more Poly. FatPolyunsaturated fat +4440%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +9883.3%
Contains more GlucoseGlucose +367.6%
Contains more FructoseFructose +1666.7%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.