Coconut Water vs. Tomato Sauce
Nutrition comparison of Coconut Water 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 water
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and tomato sauce:
- Tomato sauce has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tomato sauce has signficantly more dietary fiber than coconut water.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and coconut water contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Tomato Sauce | |
|---|---|---|
| Protein | 5% | 17% |
| Carbohydrates | 95% | 74% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and coconut water contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Tomato sauce has signficantly more dietary fiber than coconut water - tomato sauce has 1.5g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Tomato sauce and coconut water contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Tomato sauce and coconut water contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both tomato sauce and coconut water are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 41% more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than coconut water - tomato sauce has 22ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Tomato sauce has more Vitamin E than coconut water - tomato sauce has 1.4mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Tomato sauce and coconut water contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Tomato sauce has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and tomato sauce contain significant amounts of thiamin.
| Coconut Water | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | ~ | 0.065 MG |
| Niacin | ~ | 0.991 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | ~ | 0.098 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Tomato sauce and coconut water contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Tomato sauce has 31 times more iron than coconut water - tomato sauce has 0.96mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 80% more potassium than coconut water - tomato sauce has 297mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Tomato Sauce (Tomato products, canned, sauce) .
Coconut Water 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 % |
|
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 water contain more calories in 100 grams?Tomato sauce and coconut water contain similar amounts of calories - tomato sauce has 24 calories in 100g and coconut water has 18 calories.
Does tomato sauce or coconut water have more carbohydrates?
By weight, tomato sauce and coconut water contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.