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Coconut oil vs. Apple pie — In-Depth Nutrition Comparison

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Significant differences between coconut oil and apple pie

  • The amount of iron, vitamin B2, vitamin B1, manganese, vitamin B3, fiber, and copper in apple pie is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 393% more than apple pie.
  • Apple pie contains less saturated fat.
  • Apple pie has a higher glycemic index. The glycemic index of apple pie is 41, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Oil, coconut and Pie, apple, commercially prepared, unenriched flour.

Infographic

Coconut oil vs Apple pie 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2320%
Contains more CopperCopper +∞%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more FatsFats +800.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +173900%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains more Mono. FatMonounsaturated fat +44.3%
Contains less Sat. FatSaturated fat -95.4%
Contains more Poly. FatPolyunsaturated fat +29.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Apple pie DV% diff.
Saturated fat 82.475g 3.797g 358%
Fats 99.06g 11g 135%
Calories 892kcal 237kcal 33%
Iron 0.05mg 1.21mg 15%
Sodium 0mg 266mg 12%
Vitamin B2 0mg 0.158mg 12%
Carbs 0g 34g 11%
Vitamin B1 0mg 0.134mg 11%
Manganese 0mg 0.182mg 8%
Vitamin B3 0mg 1.123mg 7%
Fiber 0g 1.6g 6%
Monounsaturated fat 6.332g 4.388g 5%
Copper 0mg 0.046mg 5%
Vitamin C 0mg 3.2mg 4%
Protein 0g 1.9g 4%
Polyunsaturated fat 1.702g 2.198g 3%
Vitamin B6 0mg 0.038mg 3%
Phosphorus 0mg 24mg 3%
Vitamin A 0µg 29µg 3%
Vitamin B5 0mg 0.119mg 2%
Potassium 0mg 65mg 2%
Magnesium 0mg 7mg 2%
Vitamin E 0.11mg 1%
Zinc 0.02mg 0.16mg 1%
Vitamin K 0.6µg 1%
Folate 0µg 4µg 1%
Calcium 1mg 11mg 1%
Net carbs 0g 32.4g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.026mg 0%
Threonine 0mg 0.054mg 0%
Isoleucine 0mg 0.073mg 0%
Leucine 0mg 0.129mg 0%
Lysine 0mg 0.07mg 0%
Methionine 0mg 0.032mg 0%
Phenylalanine 0mg 0.088mg 0%
Valine 0mg 0.084mg 0%
Histidine 0mg 0.038mg 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
Coconut oil Apple pie
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
0%
Coconut oil
10%
Apple pie
Minerals Daily Need Coverage Score
0%
Coconut oil
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 266mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Apple pie
Apple pie is lower in Saturated fat (difference - 78.678g)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $2.2)
Which food is richer in minerals?
Apple pie
Apple pie is relatively richer in minerals
Which food is richer in vitamins?
Apple pie
Apple pie is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.