Mango and pineapple are the two tropical fruits that show up in everything from smoothies to salsas, and while both are vitamin C powerhouses, they bring different strengths to the table.
| Nutrient | Mango | Pineapple |
|---|---|---|
| Calories | 78.5 kcal | 60.1 kcal |
| Protein | 0.69 g ✓ | 0.46 g |
| Total Carbohydrate | 17.4 g | 14.1 g |
| Dietary Fiber | 1.29 g ✓ | 0.94 g |
| Total Sugars | 13.7 g | 9.85 g ✓ |
| Total Fat | 0.68 g | 0.21 g |
| Saturated Fat | 0.092 g | 0.009 g ✓ |
| Sodium | 0 mg | 0 mg |
Notable compounds in each
Mango
Pineapple
When to choose each
Reach for mango for a striking amount of vitamin C — nearly triple pineapple’s per 100 g — along with more fibre and protein. Reach for pineapple for fewer calories per 100 g and its unique bromelain content, an enzyme studied for its role in protein digestion and anti-inflammatory effects. Both are excellent choices for a naturally sweet finish to a meal without reaching for processed dessert.
Common questions
Why does fresh pineapple make your mouth tingle? That’s bromelain at work — the same enzyme studied for digestion is actively breaking down proteins in your mouth’s soft tissue, which is why the sensation fades once you stop eating it.
Which is lower in sugar? Pineapple tends to run slightly lower than mango per 100 g, though both are naturally sweet fruits and neither is a “low-sugar” choice in absolute terms.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.