Mango vs. Pineapple

Nutrition comparison of Mango and Pineapple


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

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

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

  • Both pineapple and mango are high in Vitamin C.
  • Pineapple has more thiamin, however, mango contains more folate.
Detailed nutritional comparison of mango and pineapple 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 (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Pineapple src

Calories and Carbs

calories

Pineapple and mango contain similar amounts of calories - pineapple has 50 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is lighter in carbs and similar to pineapple for protein and fat. Mango has a macronutrient ratio of 5:90:5 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Pineapple
Protein 5% 4%
Carbohydrates 90% 94%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Pineapple and mango contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and mango has 15g of carbohydrates.

dietary fiber

Pineapple and mango contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

Pineapple and mango contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Pineapple and mango contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both pineapple and mango are high in Vitamin C. Pineapple has 31% more Vitamin C than mango - pineapple has 47.8mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 17 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

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

Vitamin K

Pineapple and mango contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.

The B Vitamins

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

Mango Pineapple
Thiamin 0.028 MG 0.079 MG
Riboflavin 0.038 MG 0.032 MG
Niacin 0.669 MG 0.5 MG
Pantothenic acid 0.197 MG 0.213 MG
Vitamin B6 0.119 MG 0.112 MG
Folate 43 UG 18 UG

Minerals

calcium

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

iron

Pineapple and mango contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Mango has 54% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and mango has 168mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both mango and pineapple contain small amounts of luteolin and myricetin.

Mango Pineapple
apigenin 0.01 mg ~
luteolin 0.02 mg 0.01 mg
kaempferol 0.05 mg ~
myricetin 0.06 mg 0.01 mg
Quercetin ~ 0.14 mg

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
beta-carotene 640 UG 35 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 per 100 grams.

Mango Pineapple
alpha linoleic acid 0.051 G 0.017 G
Total 0.051 G 0.017 G

omega 6s

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

Mango Pineapple
linoleic acid 0.019 G 0.023 G
Total 0.019 G 0.023 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Mango (Mangos, raw) and Pineapple (Pineapple, raw, all varieties) .

Mango g

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thiamin (Vit B1)
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riboflavin (Vit B2)
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niacin (Vit B3)
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folate (Vit B9)
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protein
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does pineapple or mango contain more calories in 100 grams?
Pineapple and mango contain similar amounts of calories - pineapple has 50 calories in 100g and mango has 60 calories.

Does pineapple or mango have more carbohydrates?
By weight, pineapple and mango contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and mango has 15g of carbohydrates.