Coconut vs. Tomato sauce — In-Depth Nutrition Comparison

Compare

Differences between coconut and tomato sauce

Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc, while tomato sauce has more vitamin A and vitamin E.
Coconut's daily need coverage for saturated fat is 148% higher.
Tomato sauce contains 17 times less selenium than coconut. Coconut contains 10.1µg of selenium, while tomato sauce contains 0.6µg.
The amount of saturated fat in tomato sauce is lower.
Tomato sauce has a lower glycemic index. The glycemic index of tomato sauce is 31, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Tomato sauce, canned, no salt added.

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.

Coconut

Tomato sauce

Contains more MagnesiumMagnesium	+113.3%
Contains more PotassiumPotassium	+19.9%
Contains more IronIron	+153.1%
Contains more CopperCopper	+278.3%
Contains more ZincZinc	+400%
Contains more PhosphorusPhosphorus	+318.5%
Contains more ManganeseManganese	+1227.4%
Contains more SeleniumSelenium	+1583.3%

Contains less SodiumSodium

-45%

~equal in Calcium ~14mg

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.

Coconut

Tomato sauce

Contains more Vitamin B1Vitamin B1	+175%
Contains more FolateFolate	+188.9%
Contains more CholineCholine	+22.2%

Contains more Vitamin CVitamin C	+112.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B2Vitamin B2	+225%
Contains more Vitamin B3Vitamin B3	+83.5%
Contains more Vitamin B6Vitamin B6	+81.5%
Contains more Vitamin KVitamin K	+1300%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.309mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.041g	135%
Manganese	1.5mg	0.113mg	60%
Fats	33.49g	0.3g	51%
Copper	0.435mg	0.115mg	36%
Fiber	9g	1.5g	30%
Iron	2.43mg	0.96mg	18%
Calories	354kcal	24kcal	17%
Selenium	10.1µg	0.6µg	17%
Phosphorus	113mg	27mg	12%
Zinc	1.1mg	0.22mg	8%
Vitamin E	0.24mg	1.44mg	8%
Folate	26µg	9µg	4%
Protein	3.33g	1.2g	4%
Vitamin B1	0.066mg	0.024mg	4%
Vitamin C	3.3mg	7mg	4%
Magnesium	32mg	15mg	4%
Carbs	15.23g	5.31g	3%
Vitamin B2	0.02mg	0.065mg	3%
Vitamin B3	0.54mg	0.991mg	3%
Vitamin B6	0.054mg	0.098mg	3%
Monounsaturated fat	1.425g	0.044g	3%
Fructose		1.67g	2%
Vitamin A	0µg	22µg	2%
Potassium	356mg	297mg	2%
Polyunsaturated fat	0.366g	0.121g	2%
Vitamin K	0.2µg	2.8µg	2%
Net carbs	6.23g	3.81g	N/A
Calcium	14mg	14mg	0%
Sugar	6.23g	3.56g	N/A
Sodium	20mg	11mg	0%
Vitamin B5	0.3mg	0.309mg	0%
Choline	12.1mg	9.9mg	0%
Tryptophan	0.039mg	0.009mg	0%
Threonine	0.121mg	0.037mg	0%
Isoleucine	0.131mg	0.025mg	0%
Leucine	0.247mg	0.034mg	0%
Lysine	0.147mg	0.037mg	0%
Methionine	0.062mg	0.008mg	0%
Phenylalanine	0.169mg	0.036mg	0%
Valine	0.202mg	0.025mg	0%
Histidine	0.077mg	0.02mg	0%