Mango vs. Pineapple — Health Impact and Nutrition Comparison
Mango has higher amounts of folic acid, Vitamin 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.
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.
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.
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.
Mango contains 0.82g of protein per 100g, while pineapple has 0.54g per 100g.
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
Per 100g, mango contains 51% sucrose, 15% glucose, and 34% fructose. On the other hand, pineapple has 61% sucrose, 18% glucose, and 22% fructose.
Carbohydrate type comparison
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.
Mango contains slightly more iron, potassium, 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 calcium, magnesium, phosphorus, and sodium.
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.
Mango's Glycemic Load (GL) is 11, while the Glycemic Load of pineapple is 13.
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 vitamins, fiber, 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.
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 myocardial 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).
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 individuals, mitigating 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.
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 acid, ellagic acid, ferulic acid, and chlorogenic acids. These flavonoids exhibit various health-promoting effects, including anti-inflammatory, antioxidant, and anti-mutagenic activities. Additionally, they are associated with a reduced risk of cancer, atherosclerosis, heart 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-cancer, anti-inflammatory, anti-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.
Mango and pineapple interact with medications, but their specific effects differ.
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.
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).
Comparison summary table
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in vitamins|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||54µg||3µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
People also compare
Vitamins & Minerals Daily Need Coverage Score
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.
- Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
- 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.