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Coconut vs. Tomato soup — In-Depth Nutrition Comparison

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Summary of differences between coconut and tomato soup

  • Tomato soup has less manganese, copper, fiber, iron, selenium, phosphorus, zinc, and folate than coconut.
  • Coconut covers your daily need for saturated fat, 148% more than tomato soup.
  • Tomato soup has less saturated fat.
  • The glycemic index of coconut is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Coconut vs Tomato soup 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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +737.9%
Contains more CopperCopper +1400%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +653.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +2138.8%
Contains more SeleniumSelenium +573.3%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +92.1%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +369%
Contains more FatsFats +15847.6%
Contains more CarbsCarbs +104.4%
Contains more WaterWater +92.7%
Contains more OtherOther +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +2026.9%
Contains more Poly. FatPolyunsaturated fat +375.3%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Tomato soup
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Tomato soup DV% diff.
Saturated fat 29.698g 0.056g 135%
Manganese 1.5mg 0.067mg 62%
Fats 33.49g 0.21g 51%
Copper 0.435mg 0.029mg 45%
Fiber 9g 0.5g 34%
Iron 2.43mg 0.29mg 27%
Calories 354kcal 32kcal 16%
Selenium 10.1µg 1.5µg 16%
Phosphorus 113mg 15mg 14%
Zinc 1.1mg 0.09mg 9%
Sodium 20mg 186mg 7%
Folate 26µg 0µg 7%
Vitamin B5 0.3mg 6%
Magnesium 32mg 7mg 6%
Protein 3.33g 0.71g 5%
Vitamin B1 0.066mg 0.02mg 4%
Vitamin C 3.3mg 6.3mg 3%
Carbs 15.23g 7.45g 3%
Monounsaturated fat 1.425g 0.067g 3%
Polyunsaturated fat 0.366g 0.077g 2%
Potassium 356mg 275mg 2%
Choline 12.1mg 6.3mg 1%
Vitamin K 0.2µg 1.5µg 1%
Vitamin A 0µg 10µg 1%
Vitamin B6 0.054mg 0.042mg 1%
Vitamin B3 0.54mg 0.42mg 1%
Vitamin B2 0.02mg 0.007mg 1%
Calcium 14mg 8mg 1%
Net carbs 6.23g 6.95g N/A
Sugar 6.23g 4.03g N/A
Vitamin E 0.24mg 0.17mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Tomato soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
5%
Tomato soup
Minerals Daily Need Coverage Score
63%
Coconut
10%
Tomato soup

Comparison summary

Which food is lower in Sugar?
Tomato soup
Tomato soup is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 29.642g)
Which food is lower in glycemic index?
Tomato soup
Tomato soup is lower in glycemic index (difference - 21)
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 166mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.