Mango vs Pineapple: nutrition compared
Mango has over 45× the vitamin E, over 18× the vitamin A, over 6× the vitamin K of Pineapple per 100 g. Pineapple has over 13× the manganese, over 2× the thiamin, 1.6× the vitamin C of Mango. Pineapple is lower in calories (50 vs 60 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Mango 1 cup pieces (165 g), Pineapple 1 cup, chunks (165 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Mango / serving | Pineapple / serving | Mango / 100 g | Pineapple / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 99 5% | 82 4.1% | 60 | 50 |
| Protein (g) | 1.4 2.7% | 0.8 1.5% | 0.8 | 0.5 |
| Total fat (g) | 0.6 0.8% | 0.3 0.4% | 0.4 | 0.2 |
| Saturated fat (g) | 0.2 0.8% | 0 0.1% | 0.1 | 0 |
| Monounsaturated fat (g) | 0.2 | 0 | 0.1 | 0 |
| Polyunsaturated fat (g) | 0.1 | 0.1 | 0.1 | 0 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.08 | 0.03 | 0.05 | 0.02 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 24.7 9% | 23.3 8.5% | 15 | 14.1 |
| Fiber (g) | 2.6 9.4% | 1.5 5.5% | 1.6 | 0.9 |
| Sugars (g) | 22.5 | 16.3 | 13.7 | 9.8 |
| Calcium (mg) | 18 1.4% | 21 1.6% | 11 | 12 |
| Iron (mg) | 0.3 1.5% | 0.1 0.5% | 0.2 | 0.1 |
| Magnesium (mg) | 16 3.9% | 22 5.3% | 10 | 13 |
| Phosphorus (mg) | 23 1.8% | 9 0.7% | 14 | 5 |
| Potassium (mg) | 277 5.9% | 226 4.8% | 168 | 137 |
| Sodium (mg) | 2 0.1% | 2 0.1% | 1 | 1 |
| Zinc (mg) | 0.1 1.4% | 0.2 1.6% | 0.1 | 0.1 |
| Copper (mg) | 0.18 20% | 0.16 17% | 0.11 | 0.1 |
| Manganese (mg) | 0.1 4.5% | 1.43 62% | 0.06 | 0.87 |
| Selenium (µg) | 1 1.8% | 0.2 0.3% | 0.6 | 0.1 |
| Vitamin A (RAE) (µg) | 89 9.9% | 5 0.6% | 54 | 3 |
| Vitamin C (mg) | 60.1 67% | 96.7 107% | 36.4 | 58.6 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 1.49 9.9% | 0.03 0.2% | 0.9 | 0.02 |
| Vitamin K (µg) | 6.9 5.8% | 1.2 1% | 4.2 | 0.7 |
| Thiamin (B1) (mg) | 0.05 3.9% | 0.11 8.8% | 0.03 | 0.06 |
| Riboflavin (B2) (mg) | 0.06 4.8% | 0.05 4.1% | 0.04 | 0.03 |
| Niacin (B3) (mg) | 1.1 6.9% | 0.4 2.3% | 0.7 | 0.2 |
| Vitamin B6 (mg) | 0.2 12% | 0.18 11% | 0.12 | 0.11 |
| Folate (DFE) (µg) | 71 18% | 30 7.4% | 43 | 18 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 13 2.3% | 9 1.6% | 8 | 6 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #169910 and #169124.
Frequently asked questions
Which is healthier, Mango or Pineapple?
Mango has over 45× the vitamin E, over 18× the vitamin A, over 6× the vitamin K of Pineapple per 100 g. Pineapple has over 13× the manganese, over 2× the thiamin, 1.6× the vitamin C of Mango. Pineapple is lower in calories (50 vs 60 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Mango scores 66 and Pineapple scores 85. Which is 'healthier' depends on what you need more of.
Which has more protein, Mango or Pineapple?
Mango: 0.8 g per 100 g for Mango vs 0.5 g for Pineapple (1.4 vs 0.8 g per serving).
Which has fewer calories, Mango or Pineapple?
Pineapple: 60 kcal per 100 g for Mango vs 50 kcal for Pineapple (99 vs 82 kcal per serving).
Mango nutrition facts · Pineapple nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.