Coconut vs. Sun-dried tomato — In-Depth Nutrition Comparison
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Significant differences between coconut and sun-dried tomato
- Coconut has more manganese, selenium, and fiber; however, sun-dried tomato is richer in vitamin C, potassium, vitamin B2, vitamin A, vitamin B6, and vitamin B3.
- Coconut covers your daily saturated fat needs 139% more than sun-dried tomato.
- Sun-dried tomato has 3 times less selenium than coconut. Coconut has 10.1µg of selenium, while sun-dried tomato has 3µg.
- Sun-dried tomato contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of sun-dried tomato is 30.
Specific food types used in this comparison are Nuts, coconut meat, raw and Tomatoes, sun-dried, packed in oil, drained.
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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.
| Contains more ZincZinc | +41% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +221.9% |
| Contains more SeleniumSelenium | +236.7% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more CalciumCalcium | +235.7% |
| Contains more PotassiumPotassium | +339.6% |
| Contains more IronIron | +10.3% |
| Contains more PhosphorusPhosphorus | +23% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2984.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +192.4% |
| Contains more Vitamin B2Vitamin B2 | +1815% |
| Contains more Vitamin B3Vitamin B3 | +572.2% |
| Contains more Vitamin B5Vitamin B5 | +59.7% |
| Contains more Vitamin B6Vitamin B6 | +490.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
| Contains more FatsFats | +137.9% |
| Contains more ProteinProtein | +52% |
| Contains more CarbsCarbs | +53.2% |
| Contains more WaterWater | +14.6% |
| Contains more OtherOther | +285.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
1.893 g
Monounsaturated fat:
Mono. Fat
8.663 g
Polyunsaturated fat:
Poly. Fat
2.06 g
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +507.9% |
| Contains more Poly. FatPolyunsaturated fat | +462.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 1.893g | 126% |
| Vitamin C | 3.3mg | 101.8mg | 109% |
| Manganese | 1.5mg | 0.466mg | 45% |
| Potassium | 356mg | 1565mg | 36% |
| Fats | 33.49g | 14.08g | 30% |
| Vitamin B2 | 0.02mg | 0.383mg | 28% |
| Vitamin B6 | 0.054mg | 0.319mg | 20% |
| Vitamin B3 | 0.54mg | 3.63mg | 19% |
| Monounsaturated fat | 1.425g | 8.663g | 18% |
| Fiber | 9g | 5.8g | 13% |
| Selenium | 10.1µg | 3µg | 13% |
| Magnesium | 32mg | 81mg | 12% |
| Vitamin B1 | 0.066mg | 0.193mg | 11% |
| Sodium | 20mg | 266mg | 11% |
| Polyunsaturated fat | 0.366g | 2.06g | 11% |
| Calories | 354kcal | 213kcal | 7% |
| Vitamin A | 0µg | 64µg | 7% |
| Vitamin B5 | 0.3mg | 0.479mg | 4% |
| Phosphorus | 113mg | 139mg | 4% |
| Copper | 0.435mg | 0.473mg | 4% |
| Carbs | 15.23g | 23.33g | 3% |
| Iron | 2.43mg | 2.68mg | 3% |
| Calcium | 14mg | 47mg | 3% |
| Zinc | 1.1mg | 0.78mg | 3% |
| Protein | 3.33g | 5.06g | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Folate | 26µg | 23µg | 1% |
| Net carbs | 6.23g | 17.53g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.037mg | 0% |
| Threonine | 0.121mg | 0.128mg | 0% |
| Isoleucine | 0.131mg | 0.121mg | 0% |
| Leucine | 0.247mg | 0.185mg | 0% |
| Lysine | 0.147mg | 0.186mg | 0% |
| Methionine | 0.062mg | 0.044mg | 0% |
| Phenylalanine | 0.169mg | 0.131mg | 0% |
| Valine | 0.202mg | 0.13mg | 0% |
| Histidine | 0.077mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
53%
Minerals Daily Need Coverage Score
63%
66%
Comparison summary
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Sun-dried tomato is lower in Saturated fat (difference - 27.805g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 29)
Which food is cheaper?
Sun-dried tomato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Coconut contains less Sodium (difference - 246mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.