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Mango vs. Pineapple — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on January 24, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mango
vs
Pineapple

Summary

Mango has higher amounts of folic acidVitamin E, and Vitamin A. Pineapple, on the other hand, provides the most Manganese and Vitamin C.

Pineapple meets 38% of our daily Manganese requirement, which is required for various biological activities. Mango, on the other hand, has 45 times the Vitamin E content of pineapple. This nutrient powerhouse has 0.9mg of Vitamin E, but pineapple only has 0.02mg.

Introduction

This article will compare mango and pineapple, concentrating on their essential qualities, nutrition, weight reduction properties, and health consequences.

General Characteristics

Mango, with its origins in South Asia and now cultivated in tropical South American regions, is a tempting stone fruit. Its vibrant orange-to-yellow flesh, distinct aroma, and unique flavor make it a luxury fruit due to its seasonal availability and specific growing conditions.

Pineapples, originating in the southern American continent, made their way to Europe in the 18th century as a symbol of luxury. Even today, they retain their status as luxurious fruits in many countries, owing to their price and availability. Pineapples' tropical allure comes at a cost.

With their rich histories and distinct characteristics, both fruits add a touch of luxury and tropical delight to our culinary experiences; each is cherished for its unique attributes.

Culinary Use

Mangoes, cherished by diverse cultures, are incredibly versatile in the culinary world. In Bangladesh, unripe mangoes transform into delightful pickles, while Indian cuisine embraces them in savory main courses. Mangoes can be transformed into luscious jams and compotes, dried for lasting enjoyment, juiced, or savored raw.

Pineapples also boast an array of culinary possibilities. Their refreshing taste is adored in raw form and juicy concoctions. Canned pineapple, often sweetened, adds convenience and sweetness to various dishes. Notably, pineapple has sparked debate as a topping for Hawaiian pizza, and it is a key ingredient in iconic Asian dishes like sweet and sour chicken.

Both mangoes and pineapples bring a burst of tropical indulgence to the palate, leaving us captivated by their diverse and delightful culinary contributions.

Nutrition

In this portion of the article, we will compare the nutritional composition of mango and pineapple based on 100g of each

Macronutrients and Calories

Regarding net carbs, mango contains 13.38g, while pineapple has 11.72g. Pineapple has a bit less protein and fat than mango. Despite mango having a higher calorie count of 60 kcal, pineapple is just a little behind with 50 kcal. In terms of sugar content, pineapple contains 9.85g of sugar, while mango has 13.66g, indicating that pineapple is slightly lower in sugar. Both fruits offer natural sugars, with mango having a higher fructose content of 4.68g than pineapple's 2.12g

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +51.9%
Contains more Fats +216.7%
Contains more Carbs +14.2%
Contains more Other +63.6%
Equal in Water - 86
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more Protein +51.9%
Contains more Fats +216.7%
Contains more Carbs +14.2%
Contains more Other +63.6%
Equal in Water - 86

Protein

Mango contains 0.82g of protein per 100g, while pineapple has 0.54g per 100g. 

Fats

Per 100g, mango contains 0.092g of saturated fat, 0.14g of monounsaturated fat, and 0.071g of polyunsaturated fat. Pineapple has about the same amount of fat: 0.009 g of saturated fat, 0.013 g of monounsaturated fat, and 0.04 g of polyunsaturated fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +976.9%
Contains more Polyunsaturated fat +77.5%
Contains less Saturated Fat -90.2%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +976.9%
Contains more Polyunsaturated fat +77.5%
Contains less Saturated Fat -90.2%

Carbohydrates

Per 100g, mango contains 51% sucrose15% glucose, and 34% fructose. On the other hand, pineapple has 61% sucrose18% glucose, and 22% fructose

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +16.4%
Contains more Glucose +16.2%
Contains more Fructose +120.8%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +16.4%
Contains more Glucose +16.2%
Contains more Fructose +120.8%

Vitamins

Mango stands out as a richer source of vitamin A, providing 1,082 IU compared to 58 IU in pineapple. Similarly, mango offers significantly more vitamin A with an RAE of 54 mcg, while pineapple only contains 3 mcg. 

However, pineapple leads the pack in Vitamin C, boasting 47.8 mg, while mango offers 36.4 mg. As for B vitamins, pineapple has a slightly higher amount of vitamin B1 than mango, but both contain almost the same amount of vitamin B2 (0.038 mg vs. 0.032 mg), vitamin B (0.669 mg vs. 0.5 mg), and vitamin B6 (0.119 mg vs. 0.112 mg). Mangoes are a better source of folate, containing 43 mcg, while pineapple provides 18 mcg. Finally, mangoes contain more Vitamin E at 0.9 mg compared to pineapple's 0.02 mg, and mango has more vitamin K at 4.2 mcg, while pineapple only has 0.7 mcg.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts 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

Minerals

Mango contains slightly more ironpotassium, and copper compared to pineapple. On the other hand, pineapple is superior to mango in terms of manganese content. In addition, pineapple offers more selenium than mango. Both fruits have the same amount of calciummagnesium, phosphorus, and sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts 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 Selenium +500%
Contains more Calcium +18.2%
Contains more Iron +81.3%
Contains more Magnesium +20%
Contains more Zinc +33.3%
Contains more Manganese +1371.4%
Equal in Sodium - 1
Equal in Copper - 0.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Contains more Phosphorus +75%
Contains more Potassium +54.1%
Contains more Selenium +500%
Contains more Calcium +18.2%
Contains more Iron +81.3%
Contains more Magnesium +20%
Contains more Zinc +33.3%
Contains more Manganese +1371.4%
Equal in Sodium - 1
Equal in Copper - 0.11

Glycemic Index

The average glycemic index value of mango is 51, indicating that it is considered to have a low to moderate impact on blood sugar levels. On the other hand, the glycemic index value of pineapple is 59 ± 8, placing it in the low to moderate range as well. 

To know the glycemic index values of various foods, go to our Glycemic Index chart - Complete (350+) list from all sources page.

Glycemic Load

Mango's Glycemic Load (GL) is 11, while the Glycemic Load of pineapple is 13

Acidity

Based on the Potential Renal Acid Load (PRAL) values provided, pineapple and mango are considered base-producing foods, meaning they have an alkaline effect on the body.

The PRAL value is -2.2, which indicates that pineapple has an alkaline effect when metabolized in the body.

The PRAL value for mango is -3. This means that mango, like pineapple, has an alkaline effect on the body when it is metabolized.

Weight Loss and Diets

Both mango and pineapple are advantageous choices for weight loss due to their low-calorie and low-carb natures. Being rich in vitaminsfiber, and water content, they keep you hydrated and satiated for longer durations, supporting weight loss efforts over the long term.

On a vegan diet, both mango and pineapple are highly recommended. They can be incorporated into main dishes, used as toppings in breakfast bowls, or enjoyed as snacks, providing natural sweetness and essential nutrients to plant-based meals without any restrictions. 

However, pineapple is not recommended in the context of the keto diet due to its relatively higher carb content. On the other hand, mangoes are also unsuitable for the keto diet as they exceed the typical carbohydrate limit of 20g per day.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Pineapple contains the enzyme bromelain, which has protective effects against cardiovascular diseases. It influences blood coagulation by preventing the creation of fibrin, a protein involved in blood clotting. This can benefit individuals who have had a myocardial infarction (1). Additionally, pineapple's cardioprotective effect is attributed to its ability to reduce lipid peroxidation through its antioxidant and lipid-lowering properties (2.3). 

On the other hand, mango has been linked to positive effects on blood pressure control, as long-term consumption may decrease systolic blood pressure (4)However, it's worth noting that mango pulp, when added to the diet, has been associated with increased plasma triglyceride levels (5). 

Diabetes

Both mango and pineapple offer valuable benefits for diabetic patients and individuals with obesity concerning blood glucose regulation. In diabetic patients, moderate pineapple consumption aids in controlling blood glucose levels and enhances the absorption of medications, supporting better management of diabetes (6). Meanwhile, mango consumption is associated with reduced blood glucose levels and regulation in obese individualsmitigating the risk of developing type 2 diabetes for those suffering from obesity (7). Importantly, mango achieves this without negatively impacting body weight, making it an excellent option for weight management in the context of diabetes prevention.

Cancer

Mangoes are rich in polyphenolic compounds with anticarcinogenic and chemotherapeutic properties, which can play a role in reducing cancer risk (8). On the other hand, pineapple is a good source of phenolic compounds, including flavonoids such as coumaric acidellagic acid, ferulic acid, and chlorogenic acids. These flavonoids exhibit various health-promoting effects, including anti-inflammatoryantioxidant, and anti-mutagenic activities. Additionally, they are associated with a reduced risk of canceratherosclerosisheart disease, and degenerative nerve diseases (9), (10). 

Antioxidant Effects and Immunity

Both mango and pineapple are rich sources of potent antioxidants that offer various health benefits. Mangoes contain phenolic compounds, ascorbic acid, and mangiferin, collectively contributing to their strong antioxidative properties (11). These antioxidants protect the body against oxidative stress and free radicals, which can lead to numerous diseases. The presence of mangiferin, in particular, provides additional anti-scavenging properties, further enhancing mango's protective effects (12). On the other hand, pineapple is abundant in bromelain, which exhibits a wide range of health-promoting activities. Bromelain is known for its anti-canceranti-inflammatoryanti-thrombotic, and anti-edematous properties, and it can also induce apoptotic cell death (13). Moreover, bromelain is associated with analgesic or pain-relieving effects (14). Pineapples are also rich in vitamin C, thus having immune-boosting effects.

Drug Interactions

Mango and pineapple interact with medications, but their specific effects differ.

  • Mango:

Mangoes interact with warfarin and certain anticoagulants, altering the effects of these medications (15). This interaction is likely due to the high vitamin A content of mangoes. 

  • Pineapple:

Conversely, pineapple exhibits positive interactions with two medications: celecoxib, an anti-inflammatory drug, and montelukast, used for asthma. Pineapple enhances the pharmacokinetic effects of these drugs, potentially increasing their effectiveness (16). 

Bromelain in pineapple interacts with antibiotics like Amoxil and tetracyclines, enhancing their absorption and functions. However, this can also intensify side effects, requiring careful consideration when taking these medications. Moreover, bromelain's blood-thinning properties necessitate caution while taking anticoagulants to avoid potential adverse effects on blood clotting (17).  

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: January 24, 2024
Medically reviewed by Igor Bussel

Infographic

Mango vs Pineapple infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.063mg 0.927mg Pineapple
Selenium 0.6µg 0.1µg Mango
Vitamin A 1082IU 58IU Mango
Vitamin A RAE 54µg 3µg Mango
Vitamin E 0.9mg 0.02mg Mango
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 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
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

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Mango
21%
Pineapple
Minerals Daily Need Coverage Score
9%
Mango
20%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.