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Cereal vs. Coconut oil — In-Depth Nutrition Comparison

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A recap on differences between cereal and coconut oil

  • Cereal is higher than coconut oil in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 524% more than coconut oil.
  • The amount of sodium in coconut oil is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oil, coconut.

Infographic

Cereal 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.
Cereal
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +68020%
Contains more CopperCopper +∞%
Contains more ZincZinc +37900%
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.
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 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 EVitamin E +37.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +12500%
Contains more OtherOther +145.1%
Contains more FatsFats +9072.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -99.7%
Contains more Mono. FatMonounsaturated fat +3003.9%
Contains more Poly. FatPolyunsaturated fat +380.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Coconut oil DV% diff.
Vitamin B1 6.288mg 0mg 524%
Vitamin B6 5.986mg 0mg 460%
Iron 34.06mg 0.05mg 425%
Saturated fat 0.26g 82.475g 374%
Vitamin B2 3.87mg 0mg 298%
Vitamin B3 29.62mg 0mg 185%
Fats 1.08g 99.06g 151%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.02mg 69%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 0mg 35%
Manganese 0.79mg 0mg 34%
Carbs 86.85g 0g 29%
Calories 378kcal 892kcal 26%
Copper 0.137mg 0mg 15%
Monounsaturated fat 0.204g 6.332g 15%
Protein 6.06g 0g 12%
Phosphorus 77mg 0mg 11%
Selenium 6.3µg 0µg 11%
Polyunsaturated fat 0.354g 1.702g 9%
Fiber 1.4g 0g 6%
Vitamin B5 0.226mg 0mg 5%
Magnesium 19mg 0mg 5%
Potassium 105mg 0mg 3%
Calcium 10mg 1mg 1%
Vitamin K 0µg 0.6µg 1%
Net carbs 85.45g 0g N/A
Sugar 10.35g 0g N/A
Vitamin E 0.08mg 0.11mg 0%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.066mg 0mg 0%
Threonine 0.241mg 0mg 0%
Isoleucine 0.26mg 0mg 0%
Leucine 0.767mg 0mg 0%
Lysine 0.113mg 0mg 0%
Methionine 0.13mg 0mg 0%
Phenylalanine 0.365mg 0mg 0%
Valine 0.344mg 0mg 0%
Histidine 0.162mg 0mg 0%
Fructose 0.26g 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

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

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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
371%
Cereal
0%
Coconut oil
Minerals Daily Need Coverage Score
183%
Cereal
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 795mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 82.215g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.2)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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. 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.