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  6. Mango vs. Pineapple

Mango vs. Pineapple — In-Depth Nutrition Comparison

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Important differences between mango and pineapple

  • Mango has more vitamin A, folate, and vitamin E; 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.
  • Pineapple has a higher glycemic index than mango.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more PotassiumPotassium +54.1%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +18.2%
Contains more IronIron +81.3%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +1371.4%
~equal in Copper ~0.11mg
~equal in Sodium ~1mg

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
Mango
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +138.9%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin B1Vitamin B1 +182.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.213mg
~equal in Vitamin B6 ~0.112mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Pineapple DV% diff.
Manganese 0.063mg 0.927mg 38%
Vitamin C 36.4mg 47.8mg 13%
Vitamin A 54µg 3µg 6%
Vitamin E 0.9mg 0.02mg 6%
Folate 43µg 18µg 6%
Vitamin B1 0.028mg 0.079mg 4%
Vitamin K 4.2µg 0.7µg 3%
Fructose 4.68g 2.12g 3%
Potassium 168mg 109mg 2%
Iron 0.16mg 0.29mg 2%
Calories 60kcal 50kcal 1%
Protein 0.82g 0.54g 1%
Carbs 14.98g 13.12g 1%
Fiber 1.6g 1.4g 1%
Phosphorus 14mg 8mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin B3 0.669mg 0.5mg 1%
Vitamin B6 0.119mg 0.112mg 1%
Protein per 100 calories 1.4g 1.1g N/A
Calories per 10 g protein 732kcal 926kcal N/A
Weight per 100 calories 167g 200g N/A
Fats 0.38g 0.12g 0%
Net carbs 13.38g 11.72g N/A
Magnesium 10mg 12mg 0%
Calcium 11mg 13mg 0%
Sugar 13.66g 9.85g N/A
Copper 0.111mg 0.11mg 0%
Zinc 0.09mg 0.12mg 0%
Sodium 1mg 1mg 0%
Vitamin B2 0.038mg 0.032mg 0%
Vitamin B5 0.197mg 0.213mg 0%
Choline 7.6mg 5.5mg 0%
Saturated fat 0.092g 0.009g 0%
Monounsaturated fat 0.14g 0.013g 0%
Polyunsaturated fat 0.071g 0.04g 0%
Tryptophan 0.013mg 0.005mg 0%
Threonine 0.031mg 0.019mg 0%
Isoleucine 0.029mg 0.019mg 0%
Leucine 0.05mg 0.024mg 0%
Lysine 0.066mg 0.026mg 0%
Methionine 0.008mg 0.012mg 0%
Phenylalanine 0.027mg 0.021mg 0%
Valine 0.042mg 0.024mg 0%
Histidine 0.019mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
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 ProteinProtein +51.9%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +14.2%
Contains more OtherOther +63.6%
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +976.9%
Contains more Poly. FatPolyunsaturated fat +77.5%
Contains less Sat. FatSaturated fat -90.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
3
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 SucroseSucrose +16.4%
Contains more GlucoseGlucose +16.2%
Contains more FructoseFructose +120.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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.