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Mango vs Pineapple - In-Depth Nutrition Comparison

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Important differences between Mango and Pineapple

  • Mango has more Folate, Vitamin E , and Vitamin A RAE, however Pineapple has more Manganese, and Vitamin C.
  • Pineapple's daily need coverage for Manganese is 38% more.
  • Mango has 45 times more Vitamin E than Pineapple. Mango has 0.9mg of Vitamin E , while Pineapple has 0.02mg.
  • Pineapple is lower in Sugar.

The food varieties used in the comparison are Mangos, raw and Pineapple, raw, all varieties.

Infographic

Mango vs Pineapple infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +75%
Contains more Potassium +54.1%
Contains more Calcium +18.2%
Contains more Iron +81.3%
Contains more Magnesium +20%
Contains more Zinc +33.3%
Equal in Sodium - 1
Equal in Copper - 0.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 11% 9% 4% 10% 1% 4% 37%
Contains more Phosphorus +75%
Contains more Potassium +54.1%
Contains more Calcium +18.2%
Contains more Iron +81.3%
Contains more Magnesium +20%
Contains more Zinc +33.3%
Equal in Sodium - 1
Equal in Copper - 0.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
7
:
Contains more Vitamin A +1765.5%
Contains more Vitamin E +4400%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +33.8%
Contains more Folate +138.9%
Contains more Vitamin K +500%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +182.1%
Equal in Vitamin B5 - 0.213
Equal in Vitamin B6 - 0.112
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Contains more Vitamin A +1765.5%
Contains more Vitamin E +4400%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +33.8%
Contains more Folate +138.9%
Contains more Vitamin K +500%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +182.1%
Equal in Vitamin B5 - 0.213
Equal in Vitamin B6 - 0.112

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Pineapple
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Pineapple Opinion
Net carbs 13.38g 11.72g Mango
Protein 0.82g 0.54g Mango
Fats 0.38g 0.12g Mango
Carbs 14.98g 13.12g Mango
Calories 60kcal 50kcal Mango
Starch g 0g Pineapple
Fructose 4.68g 2.12g Mango
Sugar 13.66g 9.85g Pineapple
Fiber 1.6g 1.4g Mango
Calcium 11mg 13mg Pineapple
Iron 0.16mg 0.29mg Pineapple
Magnesium 10mg 12mg Pineapple
Phosphorus 14mg 8mg Mango
Potassium 168mg 109mg Mango
Sodium 1mg 1mg
Zinc 0.09mg 0.12mg Pineapple
Copper 0.111mg 0.11mg Mango
Vitamin A 1082IU 58IU Mango
Vitamin E 0.9mg 0.02mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 47.8mg Pineapple
Vitamin B1 0.028mg 0.079mg Pineapple
Vitamin B2 0.038mg 0.032mg Mango
Vitamin B3 0.669mg 0.5mg Mango
Vitamin B5 0.197mg 0.213mg Pineapple
Vitamin B6 0.119mg 0.112mg Mango
Folate 43µg 18µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0.7µg Mango
Tryptophan 0.013mg 0.005mg Mango
Threonine 0.031mg 0.019mg Mango
Isoleucine 0.029mg 0.019mg Mango
Leucine 0.05mg 0.024mg Mango
Lysine 0.066mg 0.026mg Mango
Methionine 0.008mg 0.012mg Pineapple
Phenylalanine 0.027mg 0.021mg Mango
Valine 0.042mg 0.024mg Mango
Histidine 0.019mg 0.01mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.009g Pineapple
Monounsaturated Fat 0.14g 0.013g Mango
Polyunsaturated fat 0.071g 0.04g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Pineapple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
21
Pineapple
Mineral Summary Score
10
Mango
10
Pineapple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
3%
Pineapple
Carbohydrates
15%
Mango
13%
Pineapple
Fats
2%
Mango
1%
Pineapple

Comparison summary

Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 3.81g)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.083g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 15)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.