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  6. Mango vs. Coconut

Mango vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between mango and coconut

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

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

Infographic

Mango vs Coconut 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
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -95%
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%

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
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B5Vitamin B5 +52.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.