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  6. Marinara sauce vs. Coconut milk

Marinara sauce vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Marinara sauce and Coconut milk

  • Marinara sauce has more Vitamin B3, Vitamin E , Vitamin K, and Vitamin B6, however, Coconut milk is higher in Manganese, Copper, Iron, Phosphorus, and Selenium.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Marinara sauce.
  • Marinara sauce has 139 times more Vitamin K than Coconut milk. While Marinara sauce has 13.9µg of Vitamin K, Coconut milk has only 0.1µg.
  • Marinara sauce has less Saturated Fat.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Marinara sauce vs Coconut milk 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.
Marinara sauce
Marinara sauce
2
:
8
Coconut milk
Coconut milk
Contains more Calcium +68.8%
Contains more Potassium +21.3%
Contains more Iron +110.3%
Contains more Magnesium +105.6%
Contains more Phosphorus +194.1%
Contains less Sodium -50%
Contains more Zinc +235%
Contains more Copper +228.4%
Contains more Manganese +568.6%
Contains more Selenium +463.6%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +68.8%
Contains more Potassium +21.3%
Contains more Iron +110.3%
Contains more Magnesium +105.6%
Contains more Phosphorus +194.1%
Contains less Sodium -50%
Contains more Zinc +235%
Contains more Copper +228.4%
Contains more Manganese +568.6%
Contains more Selenium +463.6%

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.
Marinara sauce
Marinara sauce
6
:
4
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +415.4%
Contains more Vitamin B6 +424.2%
Contains more Vitamin K +13800%
Contains more Vitamin C +40%
Contains more Folate +23.1%
Equal in Vitamin B1 - 0.026
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +415.4%
Contains more Vitamin B6 +424.2%
Contains more Vitamin K +13800%
Contains more Vitamin C +40%
Contains more Folate +23.1%
Equal in Vitamin B1 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
3
:
2
Coconut milk
Coconut milk
Contains more Carbs +45.5%
Contains more Water +29.2%
Contains more Other +133.8%
Contains more Protein +62.4%
Contains more Fats +1510.8%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Carbs +45.5%
Contains more Water +29.2%
Contains more Other +133.8%
Contains more Protein +62.4%
Contains more Fats +1510.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Coconut milk
Coconut milk
Contains less Saturated Fat -99.2%
Contains more Polyunsaturated fat +94.6%
Contains more Monounsaturated Fat +169%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.2%
Contains more Polyunsaturated fat +94.6%
Contains more Monounsaturated Fat +169%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Coconut milk Opinion
Net carbs 6.26g 3.34g Marinara sauce
Protein 1.41g 2.29g Coconut milk
Fats 1.48g 23.84g Coconut milk
Carbs 8.06g 5.54g Marinara sauce
Calories 51kcal 230kcal Coconut milk
Sugar 5.5g 3.34g Coconut milk
Fiber 1.8g 2.2g Coconut milk
Calcium 27mg 16mg Marinara sauce
Iron 0.78mg 1.64mg Coconut milk
Magnesium 18mg 37mg Coconut milk
Phosphorus 34mg 100mg Coconut milk
Potassium 319mg 263mg Marinara sauce
Sodium 30mg 15mg Coconut milk
Zinc 0.2mg 0.67mg Coconut milk
Copper 0.081mg 0.266mg Coconut milk
Manganese 0.137mg 0.916mg Coconut milk
Selenium 1.1µg 6.2µg Coconut milk
Vitamin A 650IU 0IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg 0.15mg Marinara sauce
Vitamin C 2mg 2.8mg Coconut milk
Vitamin B1 0.024mg 0.026mg Coconut milk
Vitamin B2 0.061mg 0mg Marinara sauce
Vitamin B3 3.917mg 0.76mg Marinara sauce
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.173mg 0.033mg Marinara sauce
Folate 13µg 16µg Coconut milk
Vitamin K 13.9µg 0.1µg Marinara sauce
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Cholesterol 2mg 0mg Coconut milk
Saturated Fat 0.17g 21.14g Marinara sauce
Monounsaturated Fat 0.377g 1.014g Coconut milk
Polyunsaturated fat 0.508g 0.261g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Marinara sauce
5%
Coconut milk
Minerals Daily Need Coverage Score
15%
Marinara sauce
42%
Coconut milk

Comparison summary

Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 20.97g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 97)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $4)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.