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.
Detailed nutritional comparison of coconut milk and tomato sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut Milk src
Image of Tomato Sauce src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut Milk or Tomato Sauce .

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) .

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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.