Kiwi vs Pineapple: Nutrition, Calories & Protein Compared


Kiwi vs Pineapple
Nutrition Facts
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Kiwi vs Pineapple 100g Compare
per 100g | Kiwi | Pineapple |
---|---|---|
Calories | 61 | 50 |
Carbohydrates | 14.66 g | 13.12 g |
Fat | 0.52 g | 0.12 g |
Dietary fiber | 3 g | 1.4 g |
Protein | 1 g | 0.54 g |
Calcium | 34 mg | 13 mg |
Iron | 0.31 mg | 0.29 mg |
Magnessium | 17 mg | 12 mg |
Potassium | 312 mg | 109 mg |
Sodium | 3 mg | 1 mg |
Vitaminium A | 87 µg | 58 µg |
Vitaminium B1 (Thiamine) | 0.027 mg | 0.079 mg |
Vitaminium B2 (riboflavin) | 0.025 mg | 0.032 mg |
Vitaminium B3 (Niacin) | 0.341 mg | 0.5 mg |
Vitaminium B9 (Folic acid) | 25 mg | 0.018 mg |
Vitaminium C | 92.7 mg | 47.8 mg |
Vitaminium E | 1.46 mg | 0.02 mg |
Vitaminium K | 40.3 µg | 0.001 µg |
Beta karoten | 52 mg | 35 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
61kcalCalories source
- 87% CARBS.
- 6% PROTEIN
- 7% FAT
Pineapple 100g
50kcalCalories source
- 94% CARBS
- 4% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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