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  6. Coconut oil vs. Beef broiled

Coconut oil vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between coconut oil and beef broiled

  • Beef broiled is higher than coconut oil in vitamin B12, zinc, selenium, vitamin B3, iron, vitamin B6, phosphorus, and choline.
  • Coconut oil covers your daily saturated fat needs 383% more than beef broiled.
  • The amount of saturated fat in beef broiled is lower.

Food varieties used in this article are Oil, coconut and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Coconut oil vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5100%
Contains more CopperCopper +∞%
Contains more ZincZinc +31450%
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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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 Vitamin KVitamin K +100%
Contains more FolateFolate +∞%
Contains more CholineCholine +27366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Beef broiled DV% diff.
Saturated fat 82.475g 5.895g 348%
Fats 99.06g 15.41g 129%
Vitamin B12 0µg 2.64µg 110%
Zinc 0.02mg 6.31mg 57%
Protein 0g 25.93g 52%
Selenium 0µg 21.5µg 39%
Vitamin B3 0mg 5.378mg 34%
Calories 892kcal 250kcal 32%
Iron 0.05mg 2.6mg 32%
Vitamin B6 0mg 0.382mg 29%
Cholesterol 0mg 88mg 29%
Phosphorus 0mg 198mg 28%
Choline 0.3mg 82.4mg 15%
Vitamin B2 0mg 0.176mg 14%
Vitamin B5 0mg 0.658mg 13%
Copper 0mg 0.085mg 9%
Potassium 0mg 318mg 9%
Polyunsaturated fat 1.702g 0.484g 8%
Magnesium 0mg 21mg 5%
Vitamin B1 0mg 0.046mg 4%
Sodium 0mg 72mg 3%
Calcium 1mg 18mg 2%
Folate 0µg 9µg 2%
Monounsaturated fat 6.332g 6.668g 1%
Manganese 0mg 0.012mg 1%
Vitamin K 0.6µg 1.2µg 1%
Vitamin D 0IU 2IU 0%
Vitamin E 0.11mg 0.12mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.028g 0.572g N/A
Tryptophan 0mg 0.094mg 0%
Threonine 0mg 0.72mg 0%
Isoleucine 0mg 0.822mg 0%
Leucine 0mg 1.45mg 0%
Lysine 0mg 1.54mg 0%
Methionine 0mg 0.478mg 0%
Phenylalanine 0mg 0.725mg 0%
Valine 0mg 0.914mg 0%
Histidine 0mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.019g 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0g 0.012g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +542.8%
Contains more OtherOther +33.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +193166.7%
~equal in Carbs ~0g

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains more Poly. FatPolyunsaturated fat +251.7%
Contains less Sat. FatSaturated fat -92.9%
~equal in Monounsaturated fat ~6.668g

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.