Coconut Oil vs. Mango
Nutrition comparison of Coconut Oil and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and mango:
- Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more dietary fiber than coconut oil.
- Mango has signficantly more potassium than coconut oil.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and mango has 93% less calories than coconut oil - mango has 60 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to mango per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Mango | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 90% |
| Fat | 100% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than mango - mango has 15g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Mango has signficantly more dietary fiber than coconut oil - mango has 1.6g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than mango - mango has 13.7g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Mango has more protein than coconut oil - mango has 0.82g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and mango has 100% less saturated fat than coconut oil - mango has 0.09g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and mango are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than coconut oil - mango has 36.4mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than coconut oil - mango has 54ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Mango and coconut oil contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Mango and coconut oil contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Mango has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | 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 |
Minerals
calcium
Mango has 1000% more calcium than coconut oil - mango has 11mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Mango and coconut oil contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Mango has signficantly more potassium than coconut oil - mango has 168mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Mango | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.051 G |
| Total | 0.019 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than mango per 100 grams.
| Coconut Oil | Mango | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.019 G |
| Total | 1.759 G | 0.019 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: Coconut Oil (Oil, coconut) and Mango (Mangos, raw) .
Coconut Oil 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 oil contain more calories in 100 grams?Coconut oil is high in calories and mango has 90% less calories than coconut oil - mango has 60 calories in 100g and coconut oil has 892 calories.
Does mango or coconut oil have more carbohydrates?
By weight, coconut oil has fewer carbohydrates than mango - mango has 15g of carbs for 100g and coconut oil has no carbs..