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Pineapple vs. Egg white — In-Depth Nutrition Comparison

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Significant differences between pineapple and egg whites

  • Pineapple has more vitamin C, manganese, copper, vitamin B6, vitamin B1, and fiber; however, egg whites are richer in selenium and vitamin B2.
  • Pineapple covers your daily vitamin C needs 53% more than egg whites.
  • Pineapple contains less sodium.
  • Pineapple has a higher glycemic index. The glycemic index of pineapple is 66, while the glycemic index of egg whites is 0.

Specific food types used in this comparison are Pineapple, raw, all varieties and Egg, white, raw, fresh.

Infographic

Pineapple vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +85.7%
Contains more IronIron +262.5%
Contains more CopperCopper +378.3%
Contains more ZincZinc +300%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +8327.3%
Contains more PotassiumPotassium +49.5%
Contains more PhosphorusPhosphorus +87.5%
Contains more SeleniumSelenium +19900%
~equal in Magnesium ~11mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1875%
Contains more Vitamin B3Vitamin B3 +376.2%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +2140%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +400%
Contains more Vitamin B2Vitamin B2 +1271.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more CarbsCarbs +1697.3%
Contains more ProteinProtein +1918.5%
Contains more FatsFats +41.7%
Contains more OtherOther +186.4%
~equal in Water ~87.57g

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +8457.1%
Contains more GlucoseGlucose +408.8%
Contains more FructoseFructose +2928.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pineapple Egg white
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pineapple Egg white DV% diff.
Vitamin C 47.8mg 0mg 53%
Manganese 0.927mg 0.011mg 40%
Selenium 0.1µg 20µg 36%
Vitamin B2 0.032mg 0.439mg 31%
Protein 0.54g 10.9g 21%
Copper 0.11mg 0.023mg 10%
Vitamin B6 0.112mg 0.005mg 8%
Sodium 1mg 166mg 7%
Vitamin B1 0.079mg 0.004mg 6%
Fiber 1.4g 0g 6%
Folate 18µg 4µg 4%
Vitamin B12 0µg 0.09µg 4%
Carbs 13.12g 0.73g 4%
Fructose 2.12g 0.07g 3%
Iron 0.29mg 0.08mg 3%
Potassium 109mg 163mg 2%
Vitamin B3 0.5mg 0.105mg 2%
Phosphorus 8mg 15mg 1%
Zinc 0.12mg 0.03mg 1%
Vitamin K 0.7µg 0µg 1%
Choline 5.5mg 1.1mg 1%
Calcium 13mg 7mg 1%
Calories 50kcal 52kcal 0%
Fats 0.12g 0.17g 0%
Net carbs 11.72g 0.73g N/A
Magnesium 12mg 11mg 0%
Sugar 9.85g 0.71g N/A
Vitamin E 0.02mg 0mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.213mg 0.19mg 0%
Saturated fat 0.009g 0g 0%
Monounsaturated fat 0.013g 0g 0%
Polyunsaturated fat 0.04g 0g 0%
Tryptophan 0.005mg 0.125mg 0%
Threonine 0.019mg 0.449mg 0%
Isoleucine 0.019mg 0.661mg 0%
Leucine 0.024mg 1.016mg 0%
Lysine 0.026mg 0.806mg 0%
Methionine 0.012mg 0.399mg 0%
Phenylalanine 0.021mg 0.686mg 0%
Valine 0.024mg 0.809mg 0%
Histidine 0.01mg 0.29mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Pineapple
10%
Egg white
Minerals Daily Need Coverage Score
20%
Pineapple
17%
Egg white

Comparison summary

Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 165mg)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pineapple
Pineapple is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 9.14g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)
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

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.