Pineapple vs raspberries: which is healthier?
They are about equally nutrient-dense: pineapple scores 82/100 and raspberries 83/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Pineapple
50 kcal per 100 g. 1 cup chunks: 165 g
Raspberries
52 kcal per 100 g. 1 cup: 123 g
Which to pick for your goal
- Fewer caloriesAbout even50 vs 52 kcal per 100 g
- More proteinRaspberries0.5 vs 1.2 g per 100 g
- More fiberRaspberries1.4 vs 6.5 g per 100 g
- Less sugarRaspberries9.8 vs 4.4 g per 100 g
- More potassiumRaspberries109 vs 151 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Pineapple, 100 g | Raspberries, 100 g | Pineapple, 165 g | Raspberries, 123 g |
|---|---|---|---|---|
| Calories | 50 kcal | 52 kcal | 83 kcal | 64 kcal |
| Protein | 0.5 g | 1.2 g | 0.9 g | 1.5 g |
| Carbohydrates | 13 g | 12 g | 22 g | 15 g |
| Sugars | 9.8 g | 4.4 g | 16 g | 5.4 g |
| Fiber | 1.4 g | 6.5 g | 2.3 g | 8 g |
| Fat | 0.1 g | 0.7 g | 0.2 g | 0.8 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 48 mg | 26 mg | 79 mg | 32 mg |
| Vitamin A | 3 µg | 2 µg | 5 µg | 2.5 µg |
| Potassium | 109 mg | 151 mg | 180 mg | 186 mg |
| Iron | 0.3 mg | 0.7 mg | 0.5 mg | 0.8 mg |
| Calcium | 13 mg | 25 mg | 21 mg | 31 mg |
| Magnesium | 12 mg | 22 mg | 20 mg | 27 mg |
| Sodium | 1 mg | 1 mg | 1.6 mg | 1.2 mg |
Last updated . Scores use the HowHealthyIs Score method.