Pineapple vs. Orange — Health Impact and Nutrition Comparison

Culinary world

Oranges are consumed in various ways, and 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 Hawaiian pizza. Pineapple is also used in some Asian cuisines; for example, sweet and sour chicken is another famous Chinese takeout dish.

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. In comparison, pineapple has a glycemic index of 66 and is classified as a medium glycemic index fruit. Check our glycemic index chart page for more information about the glycemic indices of other foods. 

Calories

Oranges and pineapple have similar calories since 100g of oranges are 47 calories, 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.

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 vitamin C. Orange is richer in vitamin C than 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.

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.

Pineapple

3

Orange

8

Contains more Vitamin B3Vitamin B3	+77.3%
Contains more Vitamin B6Vitamin B6	+86.7%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+11.3%
Contains more Vitamin AVitamin A	+287.9%
Contains more Vitamin EVitamin E	+800%
Contains more Vitamin B1Vitamin B1	+10.1%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B5Vitamin B5	+17.4%
Contains more FolateFolate	+66.7%
Contains more CholineCholine	+52.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

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

They are both low in sodium.

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.

Pineapple

5

Orange

5

Contains more MagnesiumMagnesium	+20%
Contains more IronIron	+190%
Contains more CopperCopper	+144.4%
Contains more ZincZinc	+71.4%
Contains more ManganeseManganese	+3608%

Contains more CalciumCalcium	+207.7%
Contains more PotassiumPotassium	+66.1%
Contains more PhosphorusPhosphorus	+75%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+400%

Diets and weight loss

Orange and pineapple are low in calories and low in carbs. They are filled with vitamins and 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 the 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, this is not a very recommended diet from a medical perspective and is considered a bad diet.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Both of these products have a positive effect on the cardiovascular system.

According to one study, chronic orange juice consumption has positive effects on blood pressure and HDLC (high-density lipoprotein cholesterol) in obese and overweight adults (1). Drinking orange juice also helps lower total cholesterol and LDL cholesterol (2).

Pineapple contains an enzyme called bromelain, which has protective roles against cardiovascular diseases.  By preventing the creation of fibrin, a protein involved in blood coagulation, bromelain influences blood coagulation, which is important for people who have had a myocardial infarction (3). In addition, it has a cardioprotective effect (4). Daily eating of pineapple reduces myocardial lipid peroxidation brought on by hypercholesterolemia due to its antioxidant and lipid-lowering capabilities (5,6). 

Diabetes

In nondiabetic individuals, consuming oranges did not cause increased sugar levels in the blood. There is no association between oranges and developing type 2 diabetes (7).

In diabetic patients, pineapple consumption in moderate amounts helps control blood glucose levels and improves absorbing the medications (8).

Mental health and nervous system

Consuming orange, which is high in flavonoids, has shown a protective role against depression among older women (9).

Pineapple extracts such as ethanolic compounds have a beneficial effect on scopolamine-induced memory impairment. Thus positively affecting memory and learning (10).

Obesity

Consuming oranges have proven to lower the risks of obesity (11).

Eating pineapples is associated with increased fat metabolism (lipolysis) and decreased fat deposition (fat deposition) (12).

Drug interactions

Oranges interact with the absorption of atenolol which is a beta-blocker taken during hypertension. Oranges should not be associated with atenolol (13).

Pineapple has positive effects that interact with 2 medications, celecoxib, an anti-inflammatory drug, and montelukast, a drug for asthma. They enhance the pharmacokinetic effects of these 2 drugs (14).

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 (15).

Immunity

Orange has an immune-boosting effect. They induce the response of immune cells to enhance their action toward infectious agents. Thus, usually prescribed in infections to saturate the body with vitamin C to show maximal beneficial characteristics (16).

Pineapples contain bromelain, which has immunomodulatory roles, thus improving overall immunity. Immunomodulators are responsible for regulating and normalizing the immune system (17).

Pineapples are also rich in vitamin C, thus having a similar effect to oranges in immune-boosting effects.