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  6. Broccoli vs. Coconut oil

Broccoli vs. Coconut oil — In-Depth Nutrition Comparison

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What are the differences between broccoli and coconut oil?

  • Broccoli is richer than coconut oil in vitamin C, vitamin K, folate, vitamin B6, vitamin A, vitamin B5, fiber, phosphorus, and potassium.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • The amount of saturated fat in broccoli is lower.
  • The glycemic index of coconut oil is lower.

We used Broccoli, raw and Oil, coconut types in this article.

Infographic

Broccoli vs Coconut oil infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1360%
Contains more CopperCopper +∞%
Contains more ZincZinc +1950%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +609.1%
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 +16833.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +6133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Coconut oil DV% diff.
Saturated fat 0.039g 82.475g 375%
Fats 0.37g 99.06g 152%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0.6µg 84%
Calories 34kcal 892kcal 43%
Monounsaturated fat 0.011g 6.332g 16%
Folate 63µg 0µg 16%
Vitamin B6 0.175mg 0mg 13%
Polyunsaturated fat 0.038g 1.702g 11%
Vitamin B5 0.573mg 0mg 11%
Fiber 2.6g 0g 10%
Iron 0.73mg 0.05mg 9%
Phosphorus 66mg 0mg 9%
Potassium 316mg 0mg 9%
Manganese 0.21mg 0mg 9%
Vitamin B2 0.117mg 0mg 9%
Protein 2.82g 0g 6%
Vitamin B1 0.071mg 0mg 6%
Copper 0.049mg 0mg 5%
Calcium 47mg 1mg 5%
Magnesium 21mg 0mg 5%
Selenium 2.5µg 0µg 5%
Vitamin B3 0.639mg 0mg 4%
Vitamin E 0.78mg 0.11mg 4%
Zinc 0.41mg 0.02mg 4%
Choline 18.7mg 0.3mg 3%
Vitamin A 31µg 0µg 3%
Carbs 6.64g 0g 2%
Fructose 0.68g 1%
Sodium 33mg 0mg 1%
Net carbs 4.04g 0g N/A
Sugar 1.7g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.033mg 0mg 0%
Threonine 0.088mg 0mg 0%
Isoleucine 0.079mg 0mg 0%
Leucine 0.129mg 0mg 0%
Lysine 0.135mg 0mg 0%
Methionine 0.038mg 0mg 0%
Phenylalanine 0.117mg 0mg 0%
Valine 0.125mg 0mg 0%
Histidine 0.059mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
99%
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 +297566.7%
Contains more FatsFats +26673%
~equal in Other ~0.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
91% 7% 2%
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 -100%
Contains more Mono. FatMonounsaturated fat +57463.6%
Contains more Poly. FatPolyunsaturated fat +4378.9%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.