Coconut Milk vs. Tomato Sauce
Nutrition comparison of Coconut Milk and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and tomato sauce:
- Coconut milk is an excellent source of calcium.
- Tomato sauce has 49.8 times less saturated fat than coconut milk.
- Tomato sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Tomato sauce has signficantly more dietary fiber than coconut milk.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and coconut milk contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Tomato Sauce | |
|---|---|---|
| Protein | 3% | 17% |
| Carbohydrates | 37% | 74% |
| Fat | 60% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and coconut milk contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Tomato sauce has signficantly more dietary fiber than coconut milk - tomato sauce has 1.5g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Tomato sauce and coconut milk contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Tomato sauce and coconut milk contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Tomato sauce has 49.8 times less saturated fat than coconut milk - tomato sauce has 0.04g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than coconut milk - tomato sauce has 7mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 186% more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than tomato sauce - coconut milk has 42iu of Vitamin D per 100 grams and tomato sauce does not contain significant amounts.
Vitamin E
Tomato sauce has more Vitamin E than coconut milk - tomato sauce has 1.4mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Tomato sauce and coconut milk contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Tomato sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Tomato Sauce | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | ~ | 0.065 MG |
| Niacin | ~ | 0.991 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | ~ | 0.098 MG |
| Folate | ~ | 9 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 12 times more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Tomato sauce has 220% more iron than coconut milk - tomato sauce has 0.96mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 14 times more potassium than coconut milk - tomato sauce has 297mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Tomato Sauce (Tomato products, canned, sauce) .
Coconut Milk g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tomato sauce or coconut milk contain more calories in 100 grams?Tomato sauce and coconut milk contain similar amounts of calories - tomato sauce has 24 calories in 100g and coconut milk has 31 calories.
Does tomato sauce or coconut milk have more carbohydrates?
By weight, tomato sauce and coconut milk contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does tomato sauce or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 12 times more calcium than tomato sauce - tomato sauce has 14mg of calcium in 100 grams and coconut milk has 188mg of calcium.