Mango vs. Pineapple Juice

Nutrition comparison of Mango and Pineapple Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mango versus pineapple juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mango and pineapple juice:

  • Mango has more niacin, pantothenic acid and folate.
  • Mango has signficantly more dietary fiber than pineapple juice.
  • Mango is an excellent source of Vitamin C.
Detailed nutritional comparison of mango and pineapple juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango (Mangos, raw) and Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Pineapple Juice src

Calories and Carbs

calories

Mango and pineapple juice contain similar amounts of calories - mango has 60 calories per 100 grams and pineapple juice has 53 calories.

For macronutrient ratios, mango is lighter in carbs and similar to pineapple juice for protein and fat. Mango has a macronutrient ratio of 5:90:5 and for pineapple juice, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Pineapple Juice
Protein 5% 3%
Carbohydrates 90% 95%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Mango and pineapple juice contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.

dietary fiber

Mango has signficantly more dietary fiber than pineapple juice - mango has 1.6g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.

sugar

Mango and pineapple juice contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and pineapple juice has 10g of sugar.

Protein

protein

Mango and pineapple juice contain similar amounts of protein - mango has 0.82g of protein per 100 grams and pineapple juice has 0.36g of protein.

Fat

saturated fat

Both mango and pineapple juice are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.

Vitamins

Vitamin C

Mango is an excellent source of Vitamin C and it has 264% more Vitamin C than pineapple juice - mango has 36.4mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.

Vitamin A

Mango has more Vitamin A than pineapple juice - mango has 54ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.

Vitamin E

Mango and pineapple juice contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.

Vitamin K

Mango and pineapple juice contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.

The B Vitamins

Mango has more niacin, pantothenic acid and folate. Both mango and pineapple juice contain significant amounts of thiamin, riboflavin and Vitamin B6.

Mango Pineapple Juice
Thiamin 0.028 MG 0.058 MG
Riboflavin 0.038 MG 0.021 MG
Niacin 0.669 MG 0.199 MG
Pantothenic acid 0.197 MG 0.056 MG
Vitamin B6 0.119 MG 0.1 MG
Folate 43 UG 18 UG

Minerals

calcium

Mango and pineapple juice contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and pineapple juice has 13mg of calcium.

iron

Mango and pineapple juice contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and pineapple juice has 0.31mg of iron.

potassium

Mango and pineapple juice contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and pineapple juice has 130mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Mango Pineapple Juice
beta-carotene 640 UG 3 UG
alpha-carotene 9 UG ~
lycopene 3 UG ~
lutein + zeaxanthin 23 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than pineapple juice per 100 grams.

Mango Pineapple Juice
alpha linoleic acid 0.051 G 0.018 G
Total 0.051 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, both mango and pineapple juice contain small amounts of linoleic acid.

Mango Pineapple Juice
linoleic acid 0.019 G 0.024 G
Total 0.019 G 0.024 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango or Pineapple Juice .

Note: The specific food items compared are: Mango (Mangos, raw) and Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) .

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G Water G
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FAQ

Does mango or pineapple juice contain more calories in 100 grams?
Mango and pineapple juice contain similar amounts of calories - mango has 60 calories in 100g and pineapple juice has 53 calories.

Does mango or pineapple juice have more carbohydrates?
By weight, mango and pineapple juice contain similar amounts of carbs - mango has 15g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.

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