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Coconut oil vs. Beef Liver raw — In-Depth Nutrition Comparison

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Important differences between coconut oil and beef Liver raw

  • Coconut oil has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, and folate.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Coconut oil has 67 times more saturated fat than beef Liver raw. Coconut oil has 82.475g of saturated fat, while beef Liver raw has 1.233g.

The food varieties used in the comparison are Oil, coconut and Beef, variety meats and by-products, liver, raw.

Infographic

Coconut oil vs Beef Liver raw 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +9700%
Contains more CopperCopper +∞%
Contains more ZincZinc +19900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin DVitamin D +∞%
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 Vitamin KVitamin K +416.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +111000%

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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +2628.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +235933.3%
Contains more OtherOther +44%

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +1221.9%
Contains more Poly. FatPolyunsaturated fat +266%
Contains less Sat. FatSaturated fat -98.5%

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 Beef Liver raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0mg 9.755mg 1084%
Vitamin A 0µg 4968µg 552%
Saturated fat 82.475g 1.233g 369%
Vitamin B2 0mg 2.755mg 212%
Fats 99.06g 3.63g 147%
Vitamin B5 0mg 7.173mg 143%
Cholesterol 0mg 275mg 92%
Vitamin B6 0mg 1.083mg 83%
Vitamin B3 0mg 13.175mg 82%
Folate 0µg 290µg 73%
Selenium 0µg 39.7µg 72%
Choline 0.3mg 333.3mg 61%
Iron 0.05mg 4.9mg 61%
Phosphorus 0mg 387mg 55%
Protein 0g 20.36g 41%
Calories 892kcal 135kcal 38%
Zinc 0.02mg 4mg 36%
Vitamin B1 0mg 0.189mg 16%
Monounsaturated fat 6.332g 0.479g 15%
Manganese 0mg 0.31mg 13%
Potassium 0mg 313mg 9%
Polyunsaturated fat 1.702g 0.465g 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Magnesium 0mg 18mg 4%
Sodium 0mg 69mg 3%
Vitamin E 0.11mg 0.38mg 2%
Vitamin K 0.6µg 3.1µg 2%
Carbs 0g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 3.89g N/A
Calcium 1mg 5mg 0%
Trans fat 0.028g 0.17g N/A
Tryptophan 0mg 0.263mg 0%
Threonine 0mg 0.869mg 0%
Isoleucine 0mg 0.967mg 0%
Leucine 0mg 1.91mg 0%
Lysine 0mg 1.607mg 0%
Methionine 0mg 0.543mg 0%
Phenylalanine 0mg 1.084mg 0%
Valine 0mg 1.26mg 0%
Histidine 0mg 0.629mg 0%
Omega-3 - ALA 0.019g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 1.676g 0.299g N/A

Which food is preferable for your diet?

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

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
855%
Beef Liver raw
Minerals Daily Need Coverage Score
0%
Coconut oil
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 81.242g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.