Coconut vs. Tomato sauce — In-Depth Nutrition Comparison
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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.
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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 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% |
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 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% |
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:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +177.5% |
| Contains more FatsFats | +11063.3% |
| Contains more CarbsCarbs | +186.8% |
| Contains more WaterWater | +94.3% |
| Contains more OtherOther | +99% |
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
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains more Mono. FatMonounsaturated fat | +3138.6% |
| Contains more Poly. FatPolyunsaturated fat | +202.5% |
| Contains less Sat. FatSaturated fat | -99.9% |
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 Sodium |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
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% |
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%
12%
Minerals Daily Need Coverage Score
63%
15%
Comparison summary
Which food is lower in Sugar?
Tomato sauce is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Tomato sauce contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Tomato sauce is lower in Saturated fat (difference - 29.657g)
Which food is lower in glycemic index?
Tomato sauce is lower in glycemic index (difference - 28)
Which food is cheaper?
Tomato sauce is cheaper (difference - $2.6)
Which food is richer in vitamins?
Tomato sauce is relatively richer in vitamins
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)