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Pineapple vs. Kiwifruit — In-Depth Nutrition Comparison

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The main differences between Pineapple and Kiwifruit

  • Pineapple is richer in Manganese, yet Kiwifruit is richer in Vitamin C, Vitamin K, Vitamin E , Fiber, and Potassium.
  • Daily need coverage for Vitamin C from Kiwifruit is 50% higher.
  • Pineapple contains 9 times more Manganese than Kiwifruit. Pineapple contains 0.927mg of Manganese, while Kiwifruit contains 0.098mg.

Food types used in this article are Pineapple, raw, all varieties and Kiwifruit, green, raw.

Infographic

Pineapple vs Kiwifruit 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.
Contains less Sodium -66.7%
Contains more Manganese +845.9%
Contains more Calcium +161.5%
Contains more Magnesium +41.7%
Contains more Phosphorus +325%
Contains more Potassium +186.2%
Contains more Zinc +16.7%
Contains more Copper +18.2%
Contains more Selenium +100%
Equal in Iron - 0.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -66.7%
Contains more Manganese +845.9%
Contains more Calcium +161.5%
Contains more Magnesium +41.7%
Contains more Phosphorus +325%
Contains more Potassium +186.2%
Contains more Zinc +16.7%
Contains more Copper +18.2%
Contains more Selenium +100%
Equal in Iron - 0.31

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.
:
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B6 +77.8%
Contains more Vitamin A +50%
Contains more Vitamin E +7200%
Contains more Vitamin C +93.9%
Contains more Folate +38.9%
Contains more Choline +41.8%
Contains more Vitamin K +5657.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 3% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B5 +16.4%
Contains more Vitamin B6 +77.8%
Contains more Vitamin A +50%
Contains more Vitamin E +7200%
Contains more Vitamin C +93.9%
Contains more Folate +38.9%
Contains more Choline +41.8%
Contains more Vitamin K +5657.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111.1%
Contains more Fats +333.3%
Contains more Carbs +11.7%
Contains more Other +177.3%
Equal in Water - 83.07
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +111.1%
Contains more Fats +333.3%
Contains more Carbs +11.7%
Contains more Other +177.3%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +261.5%
Contains more Polyunsaturated fat +617.5%
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +261.5%
Contains more Polyunsaturated fat +617.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +3893.3%
Contains more Glucose +137.6%
Contains more Fructose +105.2%
Contains more Maltose +∞%
Contains more Galactose +∞%
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
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Sucrose +3893.3%
Contains more Glucose +137.6%
Contains more Fructose +105.2%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pineapple Kiwifruit Opinion
Net carbs 11.72g 11.66g Pineapple
Protein 0.54g 1.14g Kiwifruit
Fats 0.12g 0.52g Kiwifruit
Carbs 13.12g 14.66g Kiwifruit
Calories 50kcal 61kcal Kiwifruit
Fructose 2.12g 4.35g Kiwifruit
Sugar 9.85g 8.99g Kiwifruit
Fiber 1.4g 3g Kiwifruit
Calcium 13mg 34mg Kiwifruit
Iron 0.29mg 0.31mg Kiwifruit
Magnesium 12mg 17mg Kiwifruit
Phosphorus 8mg 34mg Kiwifruit
Potassium 109mg 312mg Kiwifruit
Sodium 1mg 3mg Pineapple
Zinc 0.12mg 0.14mg Kiwifruit
Copper 0.11mg 0.13mg Kiwifruit
Manganese 0.927mg 0.098mg Pineapple
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 58IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 0.02mg 1.46mg Kiwifruit
Vitamin C 47.8mg 92.7mg Kiwifruit
Vitamin B1 0.079mg 0.027mg Pineapple
Vitamin B2 0.032mg 0.025mg Pineapple
Vitamin B3 0.5mg 0.341mg Pineapple
Vitamin B5 0.213mg 0.183mg Pineapple
Vitamin B6 0.112mg 0.063mg Pineapple
Folate 18µg 25µg Kiwifruit
Choline 5.5mg 7.8mg Kiwifruit
Vitamin K 0.7µg 40.3µg Kiwifruit
Tryptophan 0.005mg 0.015mg Kiwifruit
Threonine 0.019mg 0.047mg Kiwifruit
Isoleucine 0.019mg 0.051mg Kiwifruit
Leucine 0.024mg 0.066mg Kiwifruit
Lysine 0.026mg 0.061mg Kiwifruit
Methionine 0.012mg 0.024mg Kiwifruit
Phenylalanine 0.021mg 0.044mg Kiwifruit
Valine 0.024mg 0.057mg Kiwifruit
Histidine 0.01mg 0.027mg Kiwifruit
Saturated Fat 0.009g 0.029g Pineapple
Monounsaturated Fat 0.013g 0.047g Kiwifruit
Polyunsaturated fat 0.04g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Kiwifruit
Minerals Daily Need Coverage Score
20%
Pineapple
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.02g)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.86g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 8)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.1)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.