Coconut Water vs. Mango Juice
Nutrition comparison of Coconut Water 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 water
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and mango juice:
- Coconut water has 65% less calories than mango juice.
- Coconut water has 68% less carbohydrates than mango juice.
- Coconut water has 69% less sugar than mango juice.
- Coconut water has more thiamin, however, mango juice contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut water has signficantly more potassium than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 65% less calories than mango juice - mango juice has 51 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein and similar to mango juice for carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Mango Juice | |
|---|---|---|
| Protein | 5% | 1% |
| Carbohydrates | 95% | 98% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 68% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Mango juice has more dietary fiber than coconut water - mango juice has 0.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 69% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Mango juice and coconut water contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both mango juice and coconut water are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 54% more Vitamin C than coconut water - mango juice has 15.2mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Mango juice has more Vitamin A than coconut water - mango juice has 35ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Mango juice and coconut water contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Mango juice and coconut water contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, mango juice contains more niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Mango Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.003 MG |
| Riboflavin | ~ | 0.003 MG |
| Niacin | ~ | 0.08 MG |
| Pantothenic acid | ~ | 0.07 MG |
| Vitamin B6 | ~ | 0.015 MG |
| Folate | ~ | 7 UG |
Minerals
calcium
Mango juice has 143% more calcium than coconut water - mango juice has 17mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Mango juice and coconut water contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has signficantly more potassium than mango juice - mango juice has 24mg 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 Juice (Mango nectar, canned) .
Coconut Water 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 water contain more calories in 100 grams?Coconut water has 70% less calories than mango juice - mango juice has 51 calories in 100g and coconut water has 18 calories.
Does mango juice or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.