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  6. Coconut milk vs. Mango

Coconut milk vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Coconut milk and Mango

  • Coconut milk has more Manganese, Iron, Copper, Phosphorus, Selenium, and Magnesium, however, Mango is higher in Vitamin C, Folate, and Vitamin B6.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Mango.
  • Coconut milk has 15 times more Manganese than Mango. While Coconut milk has 0.916mg of Manganese, Mango has only 0.063mg.
  • Mango has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Mangos, raw.

Infographic

Coconut milk vs Mango infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut milk
Coconut milk
9
:
1
Mango
Mango
Contains more Calcium +45.5%
Contains more Iron +925%
Contains more Magnesium +270%
Contains more Phosphorus +614.3%
Contains more Potassium +56.5%
Contains more Zinc +644.4%
Contains more Copper +139.6%
Contains more Manganese +1354%
Contains more Selenium +933.3%
Contains less Sodium -93.3%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +45.5%
Contains more Iron +925%
Contains more Magnesium +270%
Contains more Phosphorus +614.3%
Contains more Potassium +56.5%
Contains more Zinc +644.4%
Contains more Copper +139.6%
Contains more Manganese +1354%
Contains more Selenium +933.3%
Contains less Sodium -93.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut milk
Coconut milk
1
:
9
Mango
Mango
Contains more Vitamin B3 +13.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +260.6%
Contains more Folate +168.8%
Contains more Vitamin K +4100%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B5 - 0.197
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B3 +13.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +260.6%
Contains more Folate +168.8%
Contains more Vitamin K +4100%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B5 - 0.197

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Mango
Mango
Contains more Protein +179.3%
Contains more Fats +6173.7%
Contains more Other +97.2%
Contains more Carbs +170.4%
Contains more Water +23.4%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +179.3%
Contains more Fats +6173.7%
Contains more Other +97.2%
Contains more Carbs +170.4%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +624.3%
Contains more Polyunsaturated fat +267.6%
Contains less Saturated Fat -99.6%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +624.3%
Contains more Polyunsaturated fat +267.6%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Mango
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Mango Opinion
Net carbs 3.34g 13.38g Mango
Protein 2.29g 0.82g Coconut milk
Fats 23.84g 0.38g Coconut milk
Carbs 5.54g 14.98g Mango
Calories 230kcal 60kcal Coconut milk
Fructose 4.68g Mango
Sugar 3.34g 13.66g Coconut milk
Fiber 2.2g 1.6g Coconut milk
Calcium 16mg 11mg Coconut milk
Iron 1.64mg 0.16mg Coconut milk
Magnesium 37mg 10mg Coconut milk
Phosphorus 100mg 14mg Coconut milk
Potassium 263mg 168mg Coconut milk
Sodium 15mg 1mg Mango
Zinc 0.67mg 0.09mg Coconut milk
Copper 0.266mg 0.111mg Coconut milk
Manganese 0.916mg 0.063mg Coconut milk
Selenium 6.2µg 0.6µg Coconut milk
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.15mg 0.9mg Mango
Vitamin C 2.8mg 36.4mg Mango
Vitamin B1 0.026mg 0.028mg Mango
Vitamin B2 0mg 0.038mg Mango
Vitamin B3 0.76mg 0.669mg Coconut milk
Vitamin B5 0.183mg 0.197mg Mango
Vitamin B6 0.033mg 0.119mg Mango
Folate 16µg 43µg Mango
Vitamin K 0.1µg 4.2µg Mango
Tryptophan 0.027mg 0.013mg Coconut milk
Threonine 0.083mg 0.031mg Coconut milk
Isoleucine 0.09mg 0.029mg Coconut milk
Leucine 0.17mg 0.05mg Coconut milk
Lysine 0.101mg 0.066mg Coconut milk
Methionine 0.043mg 0.008mg Coconut milk
Phenylalanine 0.116mg 0.027mg Coconut milk
Valine 0.139mg 0.042mg Coconut milk
Histidine 0.053mg 0.019mg Coconut milk
Saturated Fat 21.14g 0.092g Mango
Monounsaturated Fat 1.014g 0.14g Coconut milk
Polyunsaturated fat 0.261g 0.071g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
26%
Mango
Minerals Daily Need Coverage Score
42%
Coconut milk
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 21.048g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 46)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 10.32g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.