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Coconut milk vs. Tomato paste — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and tomato paste

  • Coconut milk has more manganese; however, tomato paste is higher in vitamin E, potassium, vitamin C, iron, vitamin B3, vitamin B6, vitamin B2, and copper.
  • Coconut milk covers your daily need for saturated Fat 105% more than tomato paste.
  • Coconut milk has 211 times more Saturated Fat than tomato paste. While coconut milk has 21.14g of Saturated Fat, tomato paste has only 0.1g.
  • Tomato paste has less saturated Fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tomato products, canned, paste, without salt added.

Infographic

Coconut milk vs Tomato paste infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -74.6%
Contains more ManganeseManganese +203.3%
Contains more SeleniumSelenium +17%
Contains more MagnesiumMagnesium +13.5%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +285.6%
Contains more IronIron +81.7%
Contains more CopperCopper +37.2%
~equal in Zinc ~0.63mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 92% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +682.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2766.7%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +304.7%
Contains more Vitamin B6Vitamin B6 +554.5%
Contains more Vitamin KVitamin K +11300%
Contains more CholineCholine +352.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more FatsFats +4972.3%
Contains more ProteinProtein +88.6%
Contains more CarbsCarbs +241.3%
Contains more OtherOther +294.4%
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated Fat: Sat. Fat 21.14 g
Monounsaturated Fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
31% 20% 49%
Saturated Fat: Sat. Fat 0.1 g
Monounsaturated Fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated Fat +1413.4%
Contains more Poly. FatPolyunsaturated fat +63.1%
Contains less Sat. FatSaturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Tomato paste
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Tomato paste Opinion
Calories 230kcal 82kcal Coconut milk
Protein 2.29g 4.32g Tomato paste
Fats 23.84g 0.47g Coconut milk
Vitamin C 2.8mg 21.9mg Tomato paste
Net carbs 3.34g 14.81g Tomato paste
Carbs 5.54g 18.91g Tomato paste
Magnesium 37mg 42mg Tomato paste
Calcium 16mg 36mg Tomato paste
Potassium 263mg 1014mg Tomato paste
Iron 1.64mg 2.98mg Tomato paste
Sugar 3.34g 12.18g Coconut milk
Fiber 2.2g 4.1g Tomato paste
Copper 0.266mg 0.365mg Tomato paste
Zinc 0.67mg 0.63mg Coconut milk
Starch 0.22g Tomato paste
Phosphorus 100mg 83mg Coconut milk
Sodium 15mg 59mg Coconut milk
Vitamin A 0IU 1525IU Tomato paste
Vitamin A 0µg 76µg Tomato paste
Vitamin E 0.15mg 4.3mg Tomato paste
Manganese 0.916mg 0.302mg Coconut milk
Selenium 6.2µg 5.3µg Coconut milk
Vitamin B1 0.026mg 0.06mg Tomato paste
Vitamin B2 0mg 0.153mg Tomato paste
Vitamin B3 0.76mg 3.076mg Tomato paste
Vitamin B5 0.183mg 0.142mg Coconut milk
Vitamin B6 0.033mg 0.216mg Tomato paste
Vitamin K 0.1µg 11.4µg Tomato paste
Folate 16µg 12µg Coconut milk
Choline 8.5mg 38.5mg Tomato paste
Saturated Fat 21.14g 0.1g Tomato paste
Monounsaturated Fat 1.014g 0.067g Coconut milk
Polyunsaturated fat 0.261g 0.16g Coconut milk
Tryptophan 0.027mg 0.031mg Tomato paste
Threonine 0.083mg 0.133mg Tomato paste
Isoleucine 0.09mg 0.089mg Coconut milk
Leucine 0.17mg 0.124mg Coconut milk
Lysine 0.101mg 0.134mg Tomato paste
Methionine 0.043mg 0.027mg Coconut milk
Phenylalanine 0.116mg 0.13mg Tomato paste
Valine 0.139mg 0.088mg Coconut milk
Histidine 0.053mg 0.071mg Tomato paste
Fructose 5.85g Tomato paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
37%
Tomato paste
Minerals Daily Need Coverage Score
42%
Coconut milk
49%
Tomato paste

Comparison summary

Which food is lower in Saturated Fat?
Tomato paste
Tomato paste is lower in Saturated Fat (difference - 21.04g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 52)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $4)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 8.84g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 44mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.