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
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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.
| 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.
| Contains more Vitamin B1Vitamin B1 | +135.7% |
| Contains more Vitamin B5Vitamin B5 | +52.3% |
| Contains more CholineCholine | +59.2% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin A | 0µg | 54µg | 6% |
| Fructose | 4.68g | 6% | |
| Potassium | 356mg | 168mg | 6% |
| Vitamin B6 | 0.054mg | 0.119mg | 5% |
| Magnesium | 32mg | 10mg | 5% |
| Protein | 3.33g | 0.82g | 5% |
| Vitamin E | 0.24mg | 0.9mg | 4% |
| Folate | 26µg | 43µg | 4% |
| Vitamin B1 | 0.066mg | 0.028mg | 3% |
| Monounsaturated fat | 1.425g | 0.14g | 3% |
| Vitamin K | 0.2µg | 4.2µg | 3% |
| Polyunsaturated fat | 0.366g | 0.071g | 2% |
| Vitamin B5 | 0.3mg | 0.197mg | 2% |
| Choline | 12.1mg | 7.6mg | 1% |
| Vitamin B3 | 0.54mg | 0.669mg | 1% |
| Vitamin B2 | 0.02mg | 0.038mg | 1% |
| Sodium | 20mg | 1mg | 1% |
| Carbs | 15.23g | 14.98g | 0% |
| Net carbs | 6.23g | 13.38g | N/A |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +917.9% |
| Contains more Poly. FatPolyunsaturated fat | +415.5% |
| Contains less Sat. FatSaturated fat | -99.7% |
