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Vegetable oil vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between Vegetable oil and Coconut oil

  • Coconut oil has less Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Coconut oil's daily need coverage for Saturated Fat is 341% more.
  • Vegetable oil has 134 times more Vitamin E than Coconut oil. Vegetable oil has 14.78mg of Vitamin E , while Coconut oil has 0.11mg.
  • Vegetable oil is lower in Saturated Fat.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Oil, coconut.

Infographic

Vegetable oil vs Coconut oil 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.
Contains more Iron +160%
Contains more Calcium +∞%
Equal in Zinc - 0.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Iron +160%
Contains more Calcium +∞%
Equal in Zinc - 0.02

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.
:
Contains more Vitamin E +13336.4%
Contains more Vitamin K +3400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin E +13336.4%
Contains more Vitamin K +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 99.06
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 99.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +658.6%
Contains more Polyunsaturated fat +1840.8%
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -82.6%
Contains more Monounsaturated Fat +658.6%
Contains more Polyunsaturated fat +1840.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable oil Coconut oil
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable oil Coconut oil Opinion
Fats 100g 99.06g Vegetable oil
Calories 884kcal 892kcal Coconut oil
Calcium 0mg 1mg Coconut oil
Iron 0.13mg 0.05mg Vegetable oil
Zinc 0.02mg 0.02mg
Vitamin E 14.78mg 0.11mg Vegetable oil
Vitamin K 21µg 0.6µg Vegetable oil
Trans Fat 0.028g Vegetable oil
Saturated Fat 14.367g 82.475g Vegetable oil
Monounsaturated Fat 48.033g 6.332g Vegetable oil
Polyunsaturated fat 33.033g 1.702g Vegetable oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil Coconut oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Vegetable oil
0%
Coconut oil
Minerals Daily Need Coverage Score
1%
Vegetable oil
0%
Coconut oil

Comparison summary

Which food is lower in Saturated Fat?
Vegetable oil
Vegetable oil is lower in Saturated Fat (difference - 68.108g)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.