Kiwi vs Pineapple: Nutrition, Calories & Protein Compared



Kiwi - calories, kcal, weight, nutrition
Kiwi - calories, kcal, weight, nutrition

Kiwi vs Pineapple
Nutrition Facts

Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pineapple
Serving size:
  change
one pineapple (700g)slice (60g)cup, chunks (165g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kiwi vs Pineapple 100g Compare


per 100gKiwiPineapple
Calories61 50
Carbohydrates14.66 g13.12 g
Fat0.52 g0.12 g
Dietary fiber3 g1.4 g
Protein1 g0.54 g
Calcium34 mg13 mg
Iron0.31 mg0.29 mg
Magnessium17 mg12 mg
Potassium312 mg109 mg
Sodium3 mg1 mg
Vitaminium A87 µg58 µg
Vitaminium B1 (Thiamine)0.027 mg0.079 mg
Vitaminium B2 (riboflavin)0.025 mg0.032 mg
Vitaminium B3 (Niacin)0.341 mg0.5 mg
Vitaminium B9 (Folic acid)25 mg0.018 mg
Vitaminium C92.7 mg47.8 mg
Vitaminium E1.46 mg0.02 mg
Vitaminium K40.3 µg0.001 µg
Beta karoten52 mg35 mg

Discovering the Nutritional Gems: Kiwi and Pineapple

When it comes to choosing between kiwi and pineapple, you're not just picking a fruit; you're choosing between two nutritional powerhouses. Both fruits are celebrated for their unique tastes and health benefits, making them favorites worldwide. But beyond their delicious flavors, how do kiwi and pineapple compare in terms of nutrition?

Kiwi, with its vibrant green flesh and tiny black seeds, offers a tangy yet sweet flavor. It's not just its taste that makes it a popular choice; kiwi is packed with vitamins and minerals. On the other hand, pineapple, known for its juicy, sweet, and slightly tart taste, is a tropical delight that brings a bounty of nutritional benefits.

A Closer Look at Calories and Nutrients

When considering kiwi vs pineapple calories, kiwi contains approximately 61 calories per 100 grams, while pineapple is slightly lower at 50 calories for the same weight. This makes both fruits a low-calorie option for those watching their calorie intake.

Diving deeper into the nutritional content, kiwis offer 14.66 grams of carbohydrates and a remarkable 3 grams of fiber, contributing to digestive health. Pineapples are not far behind, with 13.52 grams of carbohydrates and 1.4 grams of fiber. The higher fiber content in kiwi might give it a slight edge for those looking to increase their fiber intake.

When it comes to fats, both fruits have minimal amounts, making them excellent choices for a low-fat diet. Kiwi contains 0.52 grams of fat, whereas pineapple has just 0.12 grams.

Protein-wise, kiwi provides 1 gram per 100 grams, doubling the protein content found in pineapple. Although not high in protein, every bit contributes to the daily requirement.

Minerals and Vitamins Showdown

Both kiwi and pineapple are rich in vitamins and minerals, but kiwi takes the lead in vitamin C content with an impressive 92.7 mg, significantly higher than pineapple's 47.8 mg. This makes kiwi an excellent choice for boosting the immune system.

Kiwi also surpasses pineapple in terms of vitamin K, essential for blood clotting and bone health, with 40.3 µg compared to pineapple's 0.07 µg. However, pineapple is not to be underestimated; it offers higher levels of vitamin B1 (thiamine) which is crucial for energy production and metabolic health.

Both fruits provide a good dose of minerals like calcium, magnesium, and potassium, essential for heart health, muscle function, and more. Kiwi, however, has a higher potassium content, which is beneficial for blood pressure control and cardiovascular health.

Which One to Choose?

The choice between kiwi and pineapple may come down to personal preference or specific nutritional needs. If you're looking for a vitamin C boost or higher fiber content, kiwi might be your go-to fruit. Meanwhile, those seeking lower calories or a higher vitamin B1 content might prefer pineapple.

Ultimately, both kiwi and pineapple are nutritious additions to any diet, offering a range of health benefits. Why not enjoy both and reap the diverse nutritional rewards they offer? Incorporating a variety of fruits into your diet is the best way to ensure you're getting a wide range of nutrients to support overall health.

Whether you lean towards the tangy sweetness of kiwi or the tropical zest of pineapple, you're making a choice that supports your health. So next time you're at the grocery store, consider adding both these nutritional gems to your basket for a delicious, health-boosting treat.

Kiwi 100g

61kcal

Calories source

  • 87% CARBS.
  • 6% PROTEIN
  • 7% FAT

Pineapple 100g

50kcal

Calories source

  • 94% CARBS
  • 4% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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