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  6. Coconut milk vs. Tomato sauce

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

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The main differences between coconut milk and tomato sauce

  • Coconut milk is richer in manganese, copper, phosphorus, selenium, iron, and magnesium, yet tomato sauce is richer in vitamin A and vitamin E.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Coconut milk contains 10 times more selenium than tomato sauce. Coconut milk contains 6.2µg of selenium, while tomato sauce contains 0.6µg.
  • Tomato sauce contains less saturated fat.
  • Tomato sauce has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tomato sauce, canned, no salt added.

Infographic

Coconut milk vs Tomato sauce infographic
Infographic link

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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +14.3%
Contains more IronIron +70.8%
Contains more CopperCopper +131.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +270.4%
Contains more ManganeseManganese +710.6%
Contains more SeleniumSelenium +933.3%
Contains more PotassiumPotassium +12.9%
Contains less SodiumSodium -26.7%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more FolateFolate +77.8%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +197%
Contains more Vitamin KVitamin K +2700%
Contains more CholineCholine +16.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.024mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Tomato sauce DV% diff.
Saturated fat 21.14g 0.041g 96%
Fats 23.84g 0.3g 36%
Manganese 0.916mg 0.113mg 35%
Copper 0.266mg 0.115mg 17%
Selenium 6.2µg 0.6µg 10%
Phosphorus 100mg 27mg 10%
Calories 230kcal 24kcal 10%
Vitamin E 0.15mg 1.44mg 9%
Iron 1.64mg 0.96mg 9%
Magnesium 37mg 15mg 5%
Vitamin B6 0.033mg 0.098mg 5%
Vitamin C 2.8mg 7mg 5%
Vitamin B2 0mg 0.065mg 5%
Zinc 0.67mg 0.22mg 4%
Fiber 2.2g 1.5g 3%
Vitamin B5 0.183mg 0.309mg 3%
Folate 16µg 9µg 2%
Vitamin K 0.1µg 2.8µg 2%
Monounsaturated fat 1.014g 0.044g 2%
Fructose 1.67g 2%
Protein 2.29g 1.2g 2%
Vitamin A 0µg 22µg 2%
Potassium 263mg 297mg 1%
Polyunsaturated fat 0.261g 0.121g 1%
Vitamin B3 0.76mg 0.991mg 1%
Carbs 5.54g 5.31g 0%
Net carbs 3.34g 3.81g N/A
Calcium 16mg 14mg 0%
Sugar 3.34g 3.56g N/A
Sodium 15mg 11mg 0%
Vitamin B1 0.026mg 0.024mg 0%
Choline 8.5mg 9.9mg 0%
Tryptophan 0.027mg 0.009mg 0%
Threonine 0.083mg 0.037mg 0%
Isoleucine 0.09mg 0.025mg 0%
Leucine 0.17mg 0.034mg 0%
Lysine 0.101mg 0.037mg 0%
Methionine 0.043mg 0.008mg 0%
Phenylalanine 0.116mg 0.036mg 0%
Valine 0.139mg 0.025mg 0%
Histidine 0.053mg 0.02mg 0%

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +90.8%
Contains more FatsFats +7846.7%
Contains more WaterWater +35%
Contains more OtherOther +169%
~equal in Carbs ~5.31g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +2204.5%
Contains more Poly. FatPolyunsaturated fat +115.7%
Contains less Sat. FatSaturated fat -99.8%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.