Mango Juice vs. Coconut
Nutrition comparison of Mango Juice and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and coconut:
- Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) 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 juice has 86% less calories than coconut - mango juice has 51 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, mango juice is much heavier in carbs, much lighter in fat and similar to coconut for protein. Mango juice has a macronutrient ratio of 1:98:1 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Coconut | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 98% | 16% |
| Fat | 1% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and coconut contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% 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 29 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Coconut has 50% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 29 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and mango juice has 100% less saturated fat than coconut - mango juice has 0.01g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 361% more Vitamin C than coconut - mango juice has 15.2mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than coconut - mango juice has 35ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Mango juice and coconut contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Mango juice and coconut contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango Juice | Coconut | |
|---|---|---|
| Thiamin | 0.003 MG | 0.066 MG |
| Riboflavin | 0.003 MG | 0.02 MG |
| Niacin | 0.08 MG | 0.54 MG |
| Pantothenic acid | 0.07 MG | 0.3 MG |
| Vitamin B6 | 0.015 MG | 0.054 MG |
| Folate | 7 UG | 26 UG |
Minerals
calcium
Mango juice and coconut contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 575% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg 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 juice per 100 grams.
| Mango Juice | Coconut | |
|---|---|---|
| linoleic acid | 0.003 G | 0.366 G |
| Total | 0.003 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.
Note: The specific food items compared are: Mango Juice (Mango nectar, canned) and Coconut (Nuts, coconut meat, raw) .
Mango Juice g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango juice or coconut contain more calories in 100 grams?Coconut is high in calories and mango juice has 90% less calories than coconut - mango juice has 51 calories in 100g and coconut has 354 calories.
Does mango juice or coconut have more carbohydrates?
By weight, mango juice and coconut contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does mango juice or coconut contain more potassium?
Coconut is a rich source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and coconut has 356mg of potassium.