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  6. Tomato sauce vs. Coconut milk

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

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The main differences between tomato sauce and coconut milk

  • Tomato sauce is richer in vitamin A and vitamin E, yet coconut milk is richer in manganese, copper, phosphorus, selenium, iron, and magnesium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Tomato sauce contains less saturated fat.
  • Tomato sauce has a lower glycemic index than coconut milk.

Food types used in this article are Tomato sauce, canned, no salt added and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +12.9%
Contains less SodiumSodium -26.7%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +14.3%
Contains more IronIron +70.8%
Contains more CopperCopper +131.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +270.4%
Contains more ManganeseManganese +710.6%
Contains more SeleniumSelenium +933.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +68.9%
Contains more Vitamin B6Vitamin B6 +197%
Contains more Vitamin KVitamin K +2700%
Contains more CholineCholine +16.5%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.026mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Coconut milk DV% diff.
Saturated fat 0.041g 21.14g 96%
Fats 0.3g 23.84g 36%
Manganese 0.113mg 0.916mg 35%
Copper 0.115mg 0.266mg 17%
Selenium 0.6µg 6.2µg 10%
Phosphorus 27mg 100mg 10%
Calories 24kcal 230kcal 10%
Vitamin E 1.44mg 0.15mg 9%
Iron 0.96mg 1.64mg 9%
Magnesium 15mg 37mg 5%
Vitamin B6 0.098mg 0.033mg 5%
Vitamin C 7mg 2.8mg 5%
Vitamin B2 0.065mg 0mg 5%
Zinc 0.22mg 0.67mg 4%
Fiber 1.5g 2.2g 3%
Vitamin B5 0.309mg 0.183mg 3%
Folate 9µg 16µg 2%
Vitamin K 2.8µg 0.1µg 2%
Monounsaturated fat 0.044g 1.014g 2%
Fructose 1.67g 2%
Protein 1.2g 2.29g 2%
Vitamin A 22µg 0µg 2%
Potassium 297mg 263mg 1%
Polyunsaturated fat 0.121g 0.261g 1%
Vitamin B3 0.991mg 0.76mg 1%
Carbs 5.31g 5.54g 0%
Net carbs 3.81g 3.34g N/A
Calcium 14mg 16mg 0%
Sugar 3.56g 3.34g N/A
Sodium 11mg 15mg 0%
Vitamin B1 0.024mg 0.026mg 0%
Choline 9.9mg 8.5mg 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.037mg 0.083mg 0%
Isoleucine 0.025mg 0.09mg 0%
Leucine 0.034mg 0.17mg 0%
Lysine 0.037mg 0.101mg 0%
Methionine 0.008mg 0.043mg 0%
Phenylalanine 0.036mg 0.116mg 0%
Valine 0.025mg 0.139mg 0%
Histidine 0.02mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
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 WaterWater +35%
Contains more OtherOther +169%
Contains more ProteinProtein +90.8%
Contains more FatsFats +7846.7%
~equal in Carbs ~5.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2204.5%
Contains more Poly. FatPolyunsaturated fat +115.7%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.