Mango vs pineapple: which is healthier?

They are about equally nutrient-dense: mango scores 80/100 and pineapple 82/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Mango

80/100Excellent nutrient density

60 kcal per 100 g. 1 cup pieces: 165 g

Pineapple

82/100Excellent nutrient density

50 kcal per 100 g. 1 cup chunks: 165 g

Which to pick for your goal

Fewer caloriesPineapple60 vs 50 kcal per 100 g
More proteinAbout even0.8 vs 0.5 g per 100 g
More fiberAbout even1.6 vs 1.4 g per 100 g
Less sugarPineapple14 vs 9.8 g per 100 g
More potassiumMango168 vs 109 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Mango, 100 g	Pineapple, 100 g	Mango, 165 g	Pineapple, 165 g
Calories	60 kcal	50 kcal	99 kcal	83 kcal
Protein	0.8 g	0.5 g	1.4 g	0.9 g
Carbohydrates	15 g	13 g	25 g	22 g
Sugars	14 g	9.8 g	23 g	16 g
Fiber	1.6 g	1.4 g	2.6 g	2.3 g
Fat	0.4 g	0.1 g	0.6 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	0.2 g	<0.1 g
Vitamin C	36 mg	48 mg	60 mg	79 mg
Vitamin A	54 µg	3 µg	89 µg	5 µg
Potassium	168 mg	109 mg	277 mg	180 mg
Iron	0.2 mg	0.3 mg	0.3 mg	0.5 mg
Calcium	11 mg	13 mg	18 mg	21 mg
Magnesium	10 mg	12 mg	17 mg	20 mg
Sodium	1 mg	1 mg	1.6 mg	1.6 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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