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.
USDA sources for nutritional information: Mango (Mangos, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
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.
Mango g
()
|
Daily Values (%) |
Pineapple 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 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.