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  6. Coconut vs. Mango

Coconut vs. Mango — In-Depth Nutrition Comparison

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Significant differences between coconut and mango

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc; however, mango is richer in vitamin C and vitamin A.
  • Coconut covers your daily saturated fat needs 148% more than mango.
  • Mango has 24 times less manganese than coconut. Coconut has 1.5mg of manganese, while mango has 0.063mg.
  • Mango contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Mangos, raw.

Infographic

Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +111.9%
Contains more IronIron +1418.8%
Contains more CopperCopper +291.9%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +707.1%
Contains more ManganeseManganese +2281%
Contains more SeleniumSelenium +1583.3%
Contains less SodiumSodium -95%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Mango
Mango
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin CVitamin C +1003%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more Vitamin B6Vitamin B6 +120.4%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +65.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Mango DV% diff.
Saturated fat 29.698g 0.092g 135%
Manganese 1.5mg 0.063mg 62%
Fats 33.49g 0.38g 51%
Vitamin C 3.3mg 36.4mg 37%
Copper 0.435mg 0.111mg 36%
Fiber 9g 1.6g 30%
Iron 2.43mg 0.16mg 28%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 60kcal 15%
Phosphorus 113mg 14mg 14%
Zinc 1.1mg 0.09mg 9%
Potassium 356mg 168mg 6%
Vitamin A 0µg 54µg 6%
Fructose 4.68g 6%
Protein 3.33g 0.82g 5%
Magnesium 32mg 10mg 5%
Vitamin B6 0.054mg 0.119mg 5%
Vitamin E 0.24mg 0.9mg 4%
Folate 26µg 43µg 4%
Vitamin B1 0.066mg 0.028mg 3%
Vitamin K 0.2µg 4.2µg 3%
Monounsaturated fat 1.425g 0.14g 3%
Vitamin B5 0.3mg 0.197mg 2%
Polyunsaturated fat 0.366g 0.071g 2%
Sodium 20mg 1mg 1%
Vitamin B2 0.02mg 0.038mg 1%
Vitamin B3 0.54mg 0.669mg 1%
Choline 12.1mg 7.6mg 1%
Protein per 100 calories 0.94g 1.4g N/A
Calories per 10 g protein 1063kcal 732kcal N/A
Weight per 100 calories 28g 167g N/A
Unsaturated / Saturated Fat ratio 0.06 2.3 N/A
Net carbs 6.23g 13.38g N/A
Carbs 15.23g 14.98g 0%
Calcium 14mg 11mg 0%
Sugar 6.23g 13.66g N/A
Tryptophan 0.039mg 0.013mg 0%
Threonine 0.121mg 0.031mg 0%
Isoleucine 0.131mg 0.029mg 0%
Leucine 0.247mg 0.05mg 0%
Lysine 0.147mg 0.066mg 0%
Methionine 0.062mg 0.008mg 0%
Phenylalanine 0.169mg 0.027mg 0%
Valine 0.202mg 0.042mg 0%
Histidine 0.077mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +306.1%
Contains more FatsFats +8713.2%
Contains more OtherOther +166.7%
Contains more WaterWater +77.6%
~equal in Carbs ~14.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +917.9%
Contains more Poly. FatPolyunsaturated fat +415.5%
Contains less Sat. FatSaturated fat -99.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.