Coconut Milk vs. Mango
Nutrition comparison of Coconut Milk and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and mango:
- Coconut milk has 4.1 times less carbohydrates than mango.
- Coconut milk has 4.4 times less sugar than mango.
- Coconut milk is an excellent source of calcium.
- Mango has 21.6 times less saturated fat than coconut milk.
- Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Mango has signficantly more dietary fiber than coconut milk.
- Mango has signficantly more potassium than coconut milk.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 48% less calories than mango - mango has 60 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to mango for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Mango | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 37% | 90% |
| Fat | 60% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 4.1 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Mango has signficantly more dietary fiber than coconut milk - mango has 1.6g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 4.4 times less sugar than mango - mango has 13.7g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Mango and coconut milk contain similar amounts of protein - mango has 0.82g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Mango has 21.6 times less saturated fat than coconut milk - mango has 0.09g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than coconut milk - mango has 36.4mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Mango and coconut milk contain similar amounts of Vitamin A - mango has 54ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than mango - coconut milk has 42iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than coconut milk - mango has 0.9mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Mango and coconut milk contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Mango | |
|---|---|---|
| Thiamin | ~ | 0.028 MG |
| Riboflavin | ~ | 0.038 MG |
| Niacin | ~ | 0.669 MG |
| Pantothenic acid | ~ | 0.197 MG |
| Vitamin B6 | ~ | 0.119 MG |
| Folate | ~ | 43 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 16 times more calcium than mango - mango has 11mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Mango and coconut milk contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Mango has signficantly more potassium than coconut milk - mango has 168mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Mango (Mangos, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Mango 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 milk contain more calories in 100 grams?Coconut milk has 50% less calories than mango - mango has 60 calories in 100g and coconut milk has 31 calories.
Does mango or coconut milk have more carbohydrates?
By weight, coconut milk has 4.1 times fewer carbohydrates than mango - mango has 15g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does mango or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 16 times more calcium than mango - mango has 11mg of calcium in 100 grams and coconut milk has 188mg of calcium.