Two of the world's most popular tropical fruits — but which is more nutritious?
Head-to-Head Comparison (per 100g)
| Nutrient | Mango | Pineapple | Winner |
|---|---|---|---|
| Calories | 60 | 50 | Pineapple (fewer) |
| Sugar | 14g | 10g | Pineapple (less) |
| Fiber | 1.6g | 1.4g | Mango |
| Vitamin C | 36mg | 48mg | Pineapple |
| Vitamin A | 54mcg | 3mcg | Mango (18x more!) |
| Vitamin E | 0.9mg | 0.02mg | Mango (45x more!) |
| Folate | 43mcg | 18mcg | Mango |
| Manganese | 0.06mg | 0.93mg | Pineapple |
| Beta-carotene | 640mcg | 35mcg | Mango (18x more!) |
| Unique enzyme | Mangiferin | Bromelain | Different benefits |
Mango Dominates Vitamin A
Mango has 18x more Vitamin A than pineapple. Just 100g of mango provides 6% of your daily Vitamin A needs, while pineapple provides virtually none. If eye health and skin are priorities, mango wins decisively.
Pineapple's Bromelain Advantage
Pineapple contains bromelain, a powerful proteolytic enzyme that:
- Aids protein digestion
- Has anti-inflammatory properties
- May reduce post-exercise muscle soreness
- Used medicinally for sinusitis
Mango's mangiferin is also a powerful compound — anti-inflammatory, anti-diabetic, and neuroprotective — but it has not been studied as extensively.
Best for Different Goals
| Goal | Better Choice | Why |
|---|---|---|
| Weight loss | Pineapple | Fewer calories, less sugar |
| Vitamin A | Mango | 18x more |
| Vitamin C | Pineapple | 33% more |
| Antioxidants | Mango | Much higher beta-carotene + mangiferin |
| Digestion | Pineapple | Bromelain enzyme |
| Pregnancy | Mango | More folate |
| Anti-inflammation | Tie | Both have unique anti-inflammatory compounds |
Both fruits are excellent additions to a healthy diet. At MMA Farms, we recommend enjoying mango during its glorious summer season (June-September) and pineapple during the rest of the year. Together they provide year-round tropical nutrition.
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Premium Pakistani mangoes from Multan. 100% carbide-free, farm to table freshness. Follow us on Instagram for orchard updates.