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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
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Mango
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut 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 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%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Coconut
21%
Mango
Minerals Daily Need Coverage Score
63%
Coconut
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 29.606g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 8)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.3)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 7.43g)
Which food is richer in minerals?
Coconut
Coconut 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 - 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.