Mango vs. Coconut
Nutrition comparison of Mango and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and coconut:
- Coconut has 54% less sugar than mango.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Mango has more Vitamin B6.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and mango has 83% less calories than coconut - mango has 60 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, mango is much heavier in carbs, much lighter in fat and similar to coconut for protein. Mango has a macronutrient ratio of 5:90:5 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Coconut | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 90% | 16% |
| Fat | 5% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and coconut contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 463% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Coconut has 54% less sugar than mango - mango has 13.7g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 306% more protein than mango - mango has 0.82g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and mango has 100% less saturated fat than coconut - mango has 0.09g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 10 times more Vitamin C than coconut - mango has 36.4mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than coconut - mango has 54ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Mango and coconut contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Mango and coconut contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Mango has more Vitamin B6. Both mango and coconut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Mango | Coconut | |
|---|---|---|
| Thiamin | 0.028 MG | 0.066 MG |
| Riboflavin | 0.038 MG | 0.02 MG |
| Niacin | 0.669 MG | 0.54 MG |
| Pantothenic acid | 0.197 MG | 0.3 MG |
| Vitamin B6 | 0.119 MG | 0.054 MG |
| Folate | 43 UG | 26 UG |
Minerals
calcium
Mango and coconut contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 14 times more iron than mango - mango has 0.16mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 112% more potassium than mango - mango has 168mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than mango per 100 grams.
| Mango | Coconut | |
|---|---|---|
| linoleic acid | 0.019 G | 0.366 G |
| Total | 0.019 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mango g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or coconut contain more calories in 100 grams?Coconut is high in calories and mango has 80% less calories than coconut - mango has 60 calories in 100g and coconut has 354 calories.
Does mango or coconut have more carbohydrates?
By weight, mango and coconut contain similar amounts of carbs - mango has 15g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does mango or coconut contain more potassium?
Coconut is a rich source of potassium and it has 110% more potassium than mango - mango has 168mg of potassium in 100 grams and coconut has 356mg of potassium.