Coconut vs. Tomato paste — In-Depth Nutrition Comparison
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Significant differences between coconut and tomato paste
- Coconut has more manganese and fiber; however, tomato paste is richer in vitamin A, vitamin E, vitamin C, potassium, vitamin B3, vitamin B6, and vitamin B2.
- Coconut covers your daily saturated fat needs 148% more than tomato paste.
- Tomato paste has 5 times less manganese than coconut. Coconut has 1.5mg of manganese, while tomato paste has 0.302mg.
- Tomato paste contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of tomato paste is 45.
Specific food types used in this comparison are Nuts, coconut meat, raw and Tomato products, canned, paste, without salt added.
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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 CopperCopper | +19.2% |
| Contains more ZincZinc | +74.6% |
| Contains more PhosphorusPhosphorus | +36.1% |
| Contains less SodiumSodium | -66.1% |
| Contains more ManganeseManganese | +396.7% |
| Contains more SeleniumSelenium | +90.6% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +184.8% |
| Contains more IronIron | +22.6% |
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 B5Vitamin B5 | +111.3% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin CVitamin C | +563.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1691.7% |
| Contains more Vitamin B2Vitamin B2 | +665% |
| Contains more Vitamin B3Vitamin B3 | +469.6% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin KVitamin K | +5600% |
| Contains more CholineCholine | +218.2% |
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:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
| Contains more FatsFats | +7025.5% |
| Contains more ProteinProtein | +29.7% |
| Contains more CarbsCarbs | +24.2% |
| Contains more WaterWater | +56.4% |
| Contains more OtherOther | +191.7% |
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
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains more Mono. FatMonounsaturated fat | +2026.9% |
| Contains more Poly. FatPolyunsaturated fat | +128.8% |
| Contains less Sat. FatSaturated fat | -99.7% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.1g | 135% |
| Manganese | 1.5mg | 0.302mg | 52% |
| Fats | 33.49g | 0.47g | 51% |
| Vitamin E | 0.24mg | 4.3mg | 27% |
| Vitamin C | 3.3mg | 21.9mg | 21% |
| Fiber | 9g | 4.1g | 20% |
| Potassium | 356mg | 1014mg | 19% |
| Vitamin B3 | 0.54mg | 3.076mg | 16% |
| Calories | 354kcal | 82kcal | 14% |
| Vitamin B6 | 0.054mg | 0.216mg | 12% |
| Vitamin B2 | 0.02mg | 0.153mg | 10% |
| Vitamin K | 0.2µg | 11.4µg | 9% |
| Selenium | 10.1µg | 5.3µg | 9% |
| Vitamin A | 0µg | 76µg | 8% |
| Copper | 0.435mg | 0.365mg | 8% |
| Fructose | 5.85g | 7% | |
| Iron | 2.43mg | 2.98mg | 7% |
| Choline | 12.1mg | 38.5mg | 5% |
| Zinc | 1.1mg | 0.63mg | 4% |
| Phosphorus | 113mg | 83mg | 4% |
| Folate | 26µg | 12µg | 4% |
| Monounsaturated fat | 1.425g | 0.067g | 3% |
| Vitamin B5 | 0.3mg | 0.142mg | 3% |
| Sodium | 20mg | 59mg | 2% |
| Protein | 3.33g | 4.32g | 2% |
| Calcium | 14mg | 36mg | 2% |
| Magnesium | 32mg | 42mg | 2% |
| Polyunsaturated fat | 0.366g | 0.16g | 1% |
| Vitamin B1 | 0.066mg | 0.06mg | 1% |
| Carbs | 15.23g | 18.91g | 1% |
| Net carbs | 6.23g | 14.81g | N/A |
| Sugar | 6.23g | 12.18g | N/A |
| Starch | 0.22g | 0% | |
| Tryptophan | 0.039mg | 0.031mg | 0% |
| Threonine | 0.121mg | 0.133mg | 0% |
| Isoleucine | 0.131mg | 0.089mg | 0% |
| Leucine | 0.247mg | 0.124mg | 0% |
| Lysine | 0.147mg | 0.134mg | 0% |
| Methionine | 0.062mg | 0.027mg | 0% |
| Phenylalanine | 0.169mg | 0.13mg | 0% |
| Valine | 0.202mg | 0.088mg | 0% |
| Histidine | 0.077mg | 0.071mg | 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%
31%
Minerals Daily Need Coverage Score
63%
49%
Comparison summary
Which food is lower in Saturated fat?
Tomato paste is lower in Saturated fat (difference - 29.598g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 14)
Which food is cheaper?
Tomato paste is cheaper (difference - $2.6)
Which food is richer in vitamins?
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 5.95g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 39mg)
Which food contains less Cholesterol?
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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.