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  6. Mango vs. Coconut milk

Mango vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Mango and Coconut milk

  • Mango has more Vitamin C, Folate, and Vitamin B6, however, Coconut milk is higher in Manganese, Iron, Copper, Phosphorus, Selenium, and Magnesium.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Mango.
  • Mango has 13 times more Vitamin C than Coconut milk. While Mango has 36.4mg of Vitamin C, Coconut milk has only 2.8mg.
  • Mango has less Saturated Fat.

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

Infographic

Mango vs Coconut milk 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.
Mango
Mango
1
:
9
Coconut milk
Coconut milk
Contains less Sodium -93.3%
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%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains less Sodium -93.3%
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%

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.
Mango
Mango
9
:
1
Coconut milk
Coconut milk
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%
Contains more Vitamin B3 +13.6%
Equal in Vitamin B1 - 0.026
Equal in Vitamin B5 - 0.183
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%
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%
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%
Contains more Vitamin B3 +13.6%
Equal in Vitamin B1 - 0.026
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Coconut milk
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
26%
Mango
5%
Coconut milk
Minerals Daily Need Coverage Score
9%
Mango
42%
Coconut milk

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