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.
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.
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 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 Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) .
Mango g
()
|
Daily Values (%) |
Pineapple Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.