Coconut vs. Tomato
Nutrition comparison of Coconut and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and tomato:
- Both coconut and tomato are high in potassium.
- Coconut has more pantothenic acid.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Tomato has 74% less carbohydrates than coconut.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and tomato has 95% less calories than coconut - coconut has 354 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Coconut has a macronutrient ratio of 4:16:80 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Tomato | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 16% | 75% |
| Fat | 80% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 74% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 650% more dietary fiber than tomato - coconut has 9g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Coconut and tomato contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Coconut has 278% more protein than tomato - coconut has 3.3g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Coconut is high in saturated fat and tomato has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 315% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than coconut - tomato has 42ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and tomato contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Coconut and tomato contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Coconut has more pantothenic acid. Both coconut and tomato contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Coconut | Tomato | |
|---|---|---|
| Thiamin | 0.066 MG | 0.037 MG |
| Riboflavin | 0.02 MG | 0.019 MG |
| Niacin | 0.54 MG | 0.594 MG |
| Pantothenic acid | 0.3 MG | 0.089 MG |
| Vitamin B6 | 0.054 MG | 0.08 MG |
| Folate | 26 UG | 15 UG |
Minerals
calcium
Coconut and tomato contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Coconut is a great source of iron and it has 800% more iron than tomato - coconut has 2.4mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both coconut and tomato are high in potassium. Coconut has 50% more potassium than tomato - coconut has 356mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than tomato per 100 grams.
| Coconut | Tomato | |
|---|---|---|
| linoleic acid | 0.366 G | 0.08 G |
| Total | 0.366 G | 0.08 G |
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.
Coconut g
()
|
Daily Values (%) |
Tomato 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 % |
|
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 coconut or tomato contain more calories in 100 grams?Coconut is high in calories and tomato has 100% less calories than coconut - coconut has 354 calories in 100g and tomato has 18 calories.
Does coconut or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does coconut or tomato contain more potassium?
Both coconut and tomato are high in potassium. Coconut has 50% more potassium than tomato - coconut has 356mg of potassium in 100 grams and tomato has 237mg of potassium.