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  6. Coconut oil vs. Tomato sauce

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

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The main differences between coconut oil and tomato sauce

  • Tomato sauce is richer than coconut oil in copper, iron, vitamin E, potassium, vitamin A, vitamin C, vitamin B6, vitamin B3, and vitamin B5.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Tomato sauce contains less saturated fat.
  • Coconut oil has a lower glycemic index than tomato sauce.

Food types used in this article are Oil, coconut and Tomato sauce, canned, no salt added.

Infographic

Coconut oil vs Tomato sauce 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1820%
Contains more CopperCopper +∞%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1209.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +3200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Tomato sauce DV% diff.
Saturated fat 82.475g 0.041g 375%
Fats 99.06g 0.3g 152%
Calories 892kcal 24kcal 43%
Monounsaturated fat 6.332g 0.044g 16%
Copper 0mg 0.115mg 13%
Polyunsaturated fat 1.702g 0.121g 11%
Iron 0.05mg 0.96mg 11%
Potassium 0mg 297mg 9%
Vitamin E 0.11mg 1.44mg 9%
Vitamin C 0mg 7mg 8%
Vitamin B6 0mg 0.098mg 8%
Vitamin B5 0mg 0.309mg 6%
Vitamin B3 0mg 0.991mg 6%
Fiber 0g 1.5g 6%
Manganese 0mg 0.113mg 5%
Vitamin B2 0mg 0.065mg 5%
Magnesium 0mg 15mg 4%
Phosphorus 0mg 27mg 4%
Zinc 0.02mg 0.22mg 2%
Vitamin K 0.6µg 2.8µg 2%
Fructose 1.67g 2%
Carbs 0g 5.31g 2%
Folate 0µg 9µg 2%
Choline 0.3mg 9.9mg 2%
Protein 0g 1.2g 2%
Vitamin B1 0mg 0.024mg 2%
Vitamin A 0µg 22µg 2%
Calcium 1mg 14mg 1%
Selenium 0µg 0.6µg 1%
Net carbs 0g 3.81g N/A
Sugar 0g 3.56g N/A
Sodium 0mg 11mg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.009mg 0%
Threonine 0mg 0.037mg 0%
Isoleucine 0mg 0.025mg 0%
Leucine 0mg 0.034mg 0%
Lysine 0mg 0.037mg 0%
Methionine 0mg 0.008mg 0%
Phenylalanine 0mg 0.036mg 0%
Valine 0mg 0.025mg 0%
Histidine 0mg 0.02mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +32920%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +304166.7%
Contains more OtherOther +109.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +14290.9%
Contains more Poly. FatPolyunsaturated fat +1306.6%
Contains less Sat. FatSaturated fat -100%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.