Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tomato soup vs. Coconut — In-Depth Nutrition Comparison

Compare

Summary of differences between tomato soup and coconut

  • 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 9 times more sodium than coconut. While tomato soup has 186mg of sodium, coconut has only 20mg.
  • The glycemic index of coconut is higher.

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

Infographic

Tomato soup vs Coconut 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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%
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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +650%
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 B6Vitamin B6 +28.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +92.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato soup Coconut
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 Tomato soup Coconut DV% diff.
Saturated fat 0.056g 29.698g 135%
Manganese 0.067mg 1.5mg 62%
Fats 0.21g 33.49g 51%
Copper 0.029mg 0.435mg 45%
Fiber 0.5g 9g 34%
Iron 0.29mg 2.43mg 27%
Calories 32kcal 354kcal 16%
Selenium 1.5µg 10.1µg 16%
Phosphorus 15mg 113mg 14%
Zinc 0.09mg 1.1mg 9%
Sodium 186mg 20mg 7%
Folate 0µg 26µg 7%
Vitamin B5 0.3mg 6%
Magnesium 7mg 32mg 6%
Protein 0.71g 3.33g 5%
Vitamin B1 0.02mg 0.066mg 4%
Vitamin C 6.3mg 3.3mg 3%
Carbs 7.45g 15.23g 3%
Monounsaturated fat 0.067g 1.425g 3%
Polyunsaturated fat 0.077g 0.366g 2%
Potassium 275mg 356mg 2%
Choline 6.3mg 12.1mg 1%
Vitamin K 1.5µg 0.2µg 1%
Vitamin A 10µg 0µg 1%
Vitamin B6 0.042mg 0.054mg 1%
Vitamin B3 0.42mg 0.54mg 1%
Vitamin B2 0.007mg 0.02mg 1%
Calcium 8mg 14mg 1%
Net carbs 6.95g 6.23g N/A
Sugar 4.03g 6.23g N/A
Vitamin E 0.17mg 0.24mg 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
Tomato soup Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
5%
Tomato soup
8%
Coconut
Minerals Daily Need Coverage Score
10%
Tomato soup
63%
Coconut

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