Avocados (Raw)vsPineapple (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Pineapple (Raw) has 50 calories and 0.54g protein per 100g Avocados (Raw) has more protein, Pineapple (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Pineapple (Raw)
Go with Pineapple (Raw) at just 50 kcal per 100g — 69% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Avocados (Raw) is the heart-friendlier option with more fiber, more potassium.
Avocados (Raw) provides 485mg of potassium per 100g — important for muscle function and hydration.
Pineapple (Raw) delivers 47.8mg of vitamin C per 100g — great for immune function and skin health.
Avocados (Raw) edges ahead overall with more fiber, less sugar, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Pineapple All Varieties | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 50kcal3% | +110kcal |
| Protein | 2.0g4% | 0.54g1% | +1.5g |
| Total Fat | 15g19% | 0.12g0% | +15g |
| Saturated Fat | 2.1g11% | <0.1g0% | +2.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 13g5% | <0.1g |
| Dietary Fiber | 6.7g24% | 1.4g5% | +5.3g |
| Sugars | 0.66g | 9.8g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 3.0mcg0% | +4.0mcg |
| Vitamin C | 10mg11% | 48mg53% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | <0.1mg0% | +2.0mg |
| Vitamin K | 21mcg18% | 0.70mcg1% | +20mcg |
| Vitamin B6 | 0.26mg15% | 0.11mg7% | +0.15mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 18mcg5% | +63mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 1.7mg11% | 0.50mg3% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 1.0mg0% | +6.0mg |
| Calcium | 12mg1% | 13mg1% | <0.1mg |
| Iron | 0.55mg3% | 0.29mg2% | +0.26mg |
| Potassium | 485mg10% | 109mg2% | +376mg |
| Phosphorus | 52mg4% | 8.0mg1% | +44mg |
| Magnesium | 29mg7% | 12mg3% | +17mg |
| Zinc | 0.64mg6% | 0.12mg1% | +0.52mg |
| Copper | 0.19mg21% | 0.11mg12% | +<0.1mg |
| Manganese | 0.14mg6% | 0.93mg40% | <0.1mg |
| Selenium | 0.40mcg1% | 0.10mcg0% | +0.30mcg |
🔬Nutritional Analysis
Calories: Pineapple (Raw) is significantly lower in calories at just 50 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 220% fewer calories, making Pineapple (Raw) the better choice for calorie-conscious diets.
Protein: Avocados (Raw) provides more protein with 2g versus 0.54g per 100g. In terms of protein-to-calorie efficiency, Avocados (Raw) offers better value for building and maintaining muscle.
Fat: Pineapple (Raw) is the leaner option with 0.12g of total fat per 100g compared to 14.7g. Pineapple (Raw) has less saturated fat (0.009g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Avocados (Raw): 2.07mg vs 0.02mg), Vitamin K (Avocados (Raw): 21mcg vs 0.7mcg), Vitamin C (Pineapple (Raw): 47.8mg vs 10mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Avocados (Raw): 7mg vs 1mg), Phosphorus (Avocados (Raw): 52mg vs 8mg), Manganese (Pineapple (Raw): 0.927mg vs 0.142mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Pineapple (Raw) fits a low-fat diet. Both fit a low-sodium diet. Avocados (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Pineapple (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 0.54g for Pineapple (Raw).
- Which is lower in calories, Avocados (Raw) or Pineapple (Raw)?
- Pineapple (Raw) is lower in calories with 50 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Pineapple (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Pineapple (Raw) has 50 calories and 0.54g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Pineapple (Raw)?
- Pineapple (Raw) is leaner with 0.12g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Pineapple (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 1.4g.