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Pineapple vs Mango - In-Depth Nutrition Comparison

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Important differences between Pineapple and Mango

  • Pineapple has more Manganese, and Vitamin C, however Mango has more Folate, Vitamin E , and Vitamin A RAE.
  • Pineapple's daily need coverage for Manganese is 38% more.
  • Pineapple is lower in Sugar.

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

Infographic

Pineapple vs Mango 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
Pineapple
Pineapple
4
:
3
Mango
Mango
Contains more Calcium +18.2%
Contains more Iron +81.3%
Contains more Magnesium +20%
Contains more Zinc +33.3%
Contains more Phosphorus +75%
Contains more Potassium +54.1%
Equal in Sodium - 1
Equal in Copper - 0.111
Pineapple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 11% 9% 4% 10% 1% 4% 37%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +18.2%
Contains more Iron +81.3%
Contains more Magnesium +20%
Contains more Zinc +33.3%
Contains more Phosphorus +75%
Contains more Potassium +54.1%
Equal in Sodium - 1
Equal in Copper - 0.111

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
Pineapple
Pineapple
3
:
7
Mango
Mango
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +182.1%
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%
Equal in Vitamin B5 - 0.197
Equal in Vitamin B6 - 0.119
Pineapple
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%
Mango
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%
Contains more Vitamin C +31.3%
Contains more Vitamin B1 +182.1%
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%
Equal in Vitamin B5 - 0.197
Equal in Vitamin B6 - 0.119

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pineapple
Pineapple
1
:
4
Mango
Mango
Contains more Protein +51.9%
Contains more Fats +216.7%
Contains more Carbs +14.2%
Contains more Other +63.6%
Equal in Water - 83.46
Pineapple
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +51.9%
Contains more Fats +216.7%
Contains more Carbs +14.2%
Contains more Other +63.6%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pineapple
Pineapple
1
:
2
Mango
Mango
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +976.9%
Contains more Polyunsaturated fat +77.5%
Pineapple
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +976.9%
Contains more Polyunsaturated fat +77.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pineapple
Pineapple
0
:
3
Mango
Mango
Contains more Sucrose +16.4%
Contains more Glucose +16.2%
Contains more Fructose +120.8%
Pineapple
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
Mango
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
Contains more Sucrose +16.4%
Contains more Glucose +16.2%
Contains more Fructose +120.8%

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.
Pineapple Mango
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 Pineapple Mango Opinion
Net carbs 11.72g 13.38g Mango
Protein 0.54g 0.82g Mango
Fats 0.12g 0.38g Mango
Carbs 13.12g 14.98g Mango
Calories 50kcal 60kcal Mango
Fructose 2.12g 4.68g Mango
Sugar 9.85g 13.66g Pineapple
Fiber 1.4g 1.6g Mango
Calcium 13mg 11mg Pineapple
Iron 0.29mg 0.16mg Pineapple
Magnesium 12mg 10mg Pineapple
Phosphorus 8mg 14mg Mango
Potassium 109mg 168mg Mango
Sodium 1mg 1mg
Zinc 0.12mg 0.09mg Pineapple
Copper 0.11mg 0.111mg Mango
Vitamin A 58IU 1082IU Mango
Vitamin A RAE 3µg 54µg Mango
Vitamin E 0.02mg 0.9mg Mango
Vitamin C 47.8mg 36.4mg Pineapple
Vitamin B1 0.079mg 0.028mg Pineapple
Vitamin B2 0.032mg 0.038mg Mango
Vitamin B3 0.5mg 0.669mg Mango
Vitamin B5 0.213mg 0.197mg Pineapple
Vitamin B6 0.112mg 0.119mg Mango
Folate 18µg 43µg Mango
Vitamin K 0.7µg 4.2µg Mango
Tryptophan 0.005mg 0.013mg Mango
Threonine 0.019mg 0.031mg Mango
Isoleucine 0.019mg 0.029mg Mango
Leucine 0.024mg 0.05mg Mango
Lysine 0.026mg 0.066mg Mango
Methionine 0.012mg 0.008mg Pineapple
Phenylalanine 0.021mg 0.027mg Mango
Valine 0.024mg 0.042mg Mango
Histidine 0.01mg 0.019mg Mango
Saturated Fat 0.009g 0.092g Pineapple
Monounsaturated Fat 0.013g 0.14g Mango
Polyunsaturated fat 0.04g 0.071g Mango

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
21%
Pineapple
26%
Mango
Minerals Daily Need Coverage Score
10%
Pineapple
10%
Mango

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