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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, vitamin A, folate, and vitamin B6; however, coconut milk is higher in manganese, iron, copper, phosphorus, and selenium.
  • Coconut milk covers your daily need for saturated fat, 105% more than mango.
  • Mango has less saturated fat.
  • The glycemic index of coconut milk is higher.

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +270%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +925%
Contains more CopperCopper +139.6%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +1354%
Contains more SeleniumSelenium +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
7
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%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +260.6%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +168.8%
Contains more Vitamin B3Vitamin B3 +13.6%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.026mg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
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 CarbsCarbs +170.4%
Contains more WaterWater +23.4%
Contains more ProteinProtein +179.3%
Contains more FatsFats +6173.7%
Contains more OtherOther +97.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +624.3%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Saturated fat 0.092g 21.14g 96%
Vitamin C 36.4mg 2.8mg 37%
Manganese 0.063mg 0.916mg 37%
Fats 0.38g 23.84g 36%
Iron 0.16mg 1.64mg 19%
Copper 0.111mg 0.266mg 17%
Phosphorus 14mg 100mg 12%
Selenium 0.6µg 6.2µg 10%
Calories 60kcal 230kcal 9%
Folate 43µg 16µg 7%
Vitamin B6 0.119mg 0.033mg 7%
Vitamin A 54µg 0µg 6%
Fructose 4.68g 6%
Magnesium 10mg 37mg 6%
Zinc 0.09mg 0.67mg 5%
Vitamin E 0.9mg 0.15mg 5%
Potassium 168mg 263mg 3%
Protein 0.82g 2.29g 3%
Vitamin B2 0.038mg 0mg 3%
Vitamin K 4.2µg 0.1µg 3%
Carbs 14.98g 5.54g 3%
Monounsaturated fat 0.14g 1.014g 2%
Fiber 1.6g 2.2g 2%
Sodium 1mg 15mg 1%
Calcium 11mg 16mg 1%
Vitamin B3 0.669mg 0.76mg 1%
Polyunsaturated fat 0.071g 0.261g 1%
Net carbs 13.38g 3.34g N/A
Sugar 13.66g 3.34g N/A
Vitamin B1 0.028mg 0.026mg 0%
Vitamin B5 0.197mg 0.183mg 0%
Choline 7.6mg 8.5mg 0%
Tryptophan 0.013mg 0.027mg 0%
Threonine 0.031mg 0.083mg 0%
Isoleucine 0.029mg 0.09mg 0%
Leucine 0.05mg 0.17mg 0%
Lysine 0.066mg 0.101mg 0%
Methionine 0.008mg 0.043mg 0%
Phenylalanine 0.027mg 0.116mg 0%
Valine 0.042mg 0.139mg 0%
Histidine 0.019mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Coconut milk
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
21%
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.