Tropical fruits such as mango and pineapple can add unique flavor and a variety of nutrients to your diet. These fruits both make nutritious, low-calorie snacks. You can also add them to salads, mix them with yogurt, add them to baked goods or stir them into cooked chicken and fish dishes.
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Pineapple and mango both derive their calories primarily from carbohydrates. Mango, however, is higher in calories per cup. One cup of mango contains 107 calories, while a cup of pineapple contains 74 calories. Mango is also slightly higher in fiber. One cup contains 3 g, which supplies 12 percent of the daily value. One cup of pineapple contains 2.2 g and provides 9 percent. Both fruits contain less than 1 g of both protein and fat.
Although mangoes provide very little fat, they do supply a variety of fat-soluble vitamins. One cup of raw mango supplies 25 percent of the daily value of vitamin A, which helps with night vision. Vitamin A also helps maintain the skin and mucosal cells, which are the first cells to fight infection. For this reason, vitamin A is important for proper immune system function. One cup of mango also supplies 6 percent of vitamin E and 9 percent of vitamin K. Pineapple contains smaller amounts of these fat-soluble vitamins. One cup provides 2 percent of vitamin A, 1 percent of vitamin K and less than 1 percent of vitamin E.
Pineapple may be lower in fat-soluble vitamins, but it contains more vitamin C than mango. One cup of pineapple provides 94 percent of this water-soluble vitamin. One cup of mango supplies 76 percent. Your body does not make or store vitamin C, so you must replenish this vitamin on a daily basis. Pineapple and mango also contain smaller amounts of the water-soluble B vitamins. One cup of mango supplies 6 percent of thiamine, 6 percent of riboflavin, 5 percent of niacin, 11 percent of B-6 and 6 percent of folate. One cup of pineapple provides 8 percent of thiamine, 3 percent of riboflavin, 4 percent of niacin, 9 percent of B-6 and 6 percent of folate.
Pineapple contains only small amounts of most minerals, except manganese. One cup of pineapple supplies 91 percent of this mineral, which helps you make sex hormones and build strong bones. It also assists in the metabolism of carbohydrates and fat. Additionally, 1 cup of pineapple provides 8 percent of copper and 5 percent of potassium. Unlike pineapple, mango supplies only a trace amount of manganese. However, 1 cup provides 7 percent of potassium and 9 percent of copper.