Coconut Milk vs. Mango Juice
Nutrition comparison of Coconut Milk and Mango Juice
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 juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and mango juice:
- Coconut milk has 3.4 times less carbohydrates than mango juice.
- Coconut milk has 3.9 times less sugar than mango juice.
- Coconut milk is an excellent source of calcium.
- Mango juice has 147.7 times less saturated fat than coconut milk.
- Mango juice has more niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 39% less calories than mango juice - mango juice has 51 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 juice for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Mango Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 37% | 98% |
| Fat | 60% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 3.4 times less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Mango juice has more dietary fiber than coconut milk - mango juice has 0.3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 3.9 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Mango juice and coconut milk contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Mango juice has 147.7 times less saturated fat than coconut milk - mango juice has 0.01g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than coconut milk - mango juice has 15.2mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 80% more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than mango juice - coconut milk has 42iu of Vitamin D per 100 grams and mango juice does not contain significant amounts.
Vitamin E
Mango juice and coconut milk contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Mango juice and coconut milk contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Mango juice has more niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Mango Juice | |
|---|---|---|
| Thiamin | ~ | 0.003 MG |
| Riboflavin | ~ | 0.003 MG |
| Niacin | ~ | 0.08 MG |
| Pantothenic acid | ~ | 0.07 MG |
| Vitamin B6 | ~ | 0.015 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 10 times more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Mango juice and coconut milk contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Mango juice and coconut milk contain similar amounts of potassium - mango juice has 24mg 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 Juice (Mango nectar, canned) .
Coconut Milk g
()
|
Daily Values (%) |
Mango Juice 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 juice or coconut milk contain more calories in 100 grams?Coconut milk has 40% less calories than mango juice - mango juice has 51 calories in 100g and coconut milk has 31 calories.
Does mango juice or coconut milk have more carbohydrates?
By weight, coconut milk has 3.4 times fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does mango juice or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 10 times more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and coconut milk has 188mg of calcium.