Avocado vs. Coconut oil — In-Depth Nutrition Comparison
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The main differences between Avocado and Coconut oil
- Avocado is richer than Coconut oil in Vitamin B5, Fiber, Copper, Folate, Vitamin B6, Vitamin K, Potassium, Vitamin E , and Vitamin C.
- Daily need coverage for Saturated Fat from Coconut oil is 402% higher.
- Avocado contains less Saturated Fat.
Food types used in this article are Avocados, raw, all commercial varieties and Oil, coconut.
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1000% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +3100% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +1781.8% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +3400% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4633.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +244000% |
| Contains more OtherOther | +73.6% |
| Contains more FatsFats | +575.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.126 g
Monounsaturated Fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated Fat:
Sat. Fat
82.475 g
Monounsaturated Fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
| Contains less Sat. FatSaturated Fat | -97.4% |
| Contains more Mono. FatMonounsaturated Fat | +54.8% |
~equal in
Polyunsaturated fat
~1.702g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 160kcal | 892kcal |
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| Protein | 2g | 0g |
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| Fats | 14.66g | 99.06g |
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| Vitamin C | 10mg | 0mg |
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| Net carbs | 1.83g | 0g |
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| Carbs | 8.53g | 0g |
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| Magnesium | 29mg | 0mg |
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| Calcium | 12mg | 1mg |
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| Potassium | 485mg | 0mg |
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| Iron | 0.55mg | 0.05mg |
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| Sugar | 0.66g | 0g |
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| Fiber | 6.7g | 0g |
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| Copper | 0.19mg | 0mg |
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| Zinc | 0.64mg | 0.02mg |
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| Starch | 0.11g |
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| Phosphorus | 52mg | 0mg |
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| Sodium | 7mg | 0mg |
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| Vitamin A | 146IU | 0IU |
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| Vitamin A RAE | 7µg | 0µg |
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| Vitamin E | 2.07mg | 0.11mg |
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| Manganese | 0.142mg | 0mg |
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| Selenium | 0.4µg | 0µg |
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| Vitamin B1 | 0.067mg | 0mg |
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| Vitamin B2 | 0.13mg | 0mg |
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| Vitamin B3 | 1.738mg | 0mg |
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| Vitamin B5 | 1.389mg | 0mg |
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| Vitamin B6 | 0.257mg | 0mg |
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| Vitamin K | 21µg | 0.6µg |
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| Folate | 81µg | 0µg |
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| Trans Fat | 0g | 0.028g |
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| Choline | 14.2mg | 0.3mg |
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| Saturated Fat | 2.126g | 82.475g |
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| Monounsaturated Fat | 9.799g | 6.332g |
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| Polyunsaturated fat | 1.816g | 1.702g |
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| Tryptophan | 0.025mg | 0mg |
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| Threonine | 0.073mg | 0mg |
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| Isoleucine | 0.084mg | 0mg |
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| Leucine | 0.143mg | 0mg |
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| Lysine | 0.132mg | 0mg |
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| Methionine | 0.038mg | 0mg |
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| Phenylalanine | 0.097mg | 0mg |
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| Valine | 0.107mg | 0mg |
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| Histidine | 0.049mg | 0mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.111g | 0.019g |
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| Omega-6 - Gamma-linoleic acid | 0.015g | 0g |
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| Omega-6 - Linoleic acid | 1.676g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
0%
Minerals Daily Need Coverage Score
21%
0%
Comparison summary
Which food is lower in Sugar?
Coconut oil is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Coconut oil is lower in glycemic index (difference - 40)
Which food is lower in Saturated Fat?
Avocado is lower in Saturated Fat (difference - 80.349g)
Which food is cheaper?
Avocado is cheaper (difference - $1.4)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)