Coconut Water vs. Mango
Nutrition comparison of Coconut Water and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and mango:
- Coconut water has 70% less calories than mango.
- Coconut water has 71% less sugar than mango.
- Coconut water has 72% less carbohydrates than mango.
- Mango has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mango has signficantly more dietary fiber than coconut water.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 70% less calories than mango - mango has 60 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to mango for protein. Coconut water has a macronutrient ratio of 5:95:0 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Mango | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 95% | 90% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 72% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Mango has signficantly more dietary fiber than coconut water - mango has 1.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 71% less sugar than mango - mango has 13.7g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Mango and coconut water contain similar amounts of protein - mango has 0.82g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both mango and coconut water are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 268% more Vitamin C than coconut water - mango has 36.4mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than coconut water - mango has 54ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than coconut water - mango has 0.9mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Mango and coconut water contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Mango has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and mango contain significant amounts of thiamin.
| Coconut Water | Mango | |
|---|---|---|
| Thiamin | 0.03 MG | 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 and coconut water contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Mango and coconut water contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Mango and coconut water contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Mango (Mangos, raw) .
Coconut Water 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 water contain more calories in 100 grams?Coconut water has 70% less calories than mango - mango has 60 calories in 100g and coconut water has 18 calories.
Does mango or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than mango - mango has 15g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.