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Coconut oil vs. Ceasar dressing — In-Depth Nutrition Comparison

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Important differences between Coconut oil and Ceasar dressing

  • Ceasar dressing has less Monounsaturated Fat, and Polyunsaturated fat.
  • Coconut oil's daily need coverage for Saturated Fat is 412% more.
  • Coconut oil has 170 times more Polyunsaturated fat than Ceasar dressing. Coconut oil has 1.702g of Polyunsaturated fat, while Ceasar dressing has 0.01g.
  • Ceasar dressing is lower in Saturated Fat.

The food varieties used in the comparison are Oil, coconut and Salad dressing, caesar, fat-free.

Infographic

Coconut oil vs Ceasar dressing 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 2.9% 9.9% 4.2% 11% 6.3% 8.2% 13% 165% 5.2% 12%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +480%
Contains more CopperCopper +∞%
Contains more ZincZinc +1400%
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 0.33% 0.24% 0.4% 0% 7.8% 2.1% 0.54% 1.6% 9.2% 5% 0% 1.5% 1.3%
Contains more Vitamin E Vitamin E +450%
Contains more Vitamin KVitamin K +∞%
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 +∞%
Contains more CholineCholine +700%
~equal in Vitamin D ~0µg

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
31% 64% 3%
Protein: 1.47 g
Fats: 0.23 g
Carbs: 30.73 g
Water: 64.1 g
Other: 3.47 g
Contains more FatsFats +42969.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +213566.7%
Contains more OtherOther +281.3%

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
64% 30% 7%
Saturated Fat: Sat. Fat 0.096 g
Monounsaturated Fat: Mono. Fat 0.045 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated Fat +13971.1%
Contains more Poly. FatPolyunsaturated fat +16920%
Contains less Sat. FatSaturated Fat -99.9%

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 Ceasar dressing
Lower in Cholesterol ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Coconut oil Ceasar dressing Opinion
Calories 892kcal 131kcal Coconut oil
Protein 0g 1.47g Ceasar dressing
Fats 99.06g 0.23g Coconut oil
Vitamin C 0mg 0.1mg Ceasar dressing
Net carbs 0g 30.53g Ceasar dressing
Carbs 0g 30.73g Ceasar dressing
Cholesterol 0mg 1mg Coconut oil
Magnesium 0mg 4mg Ceasar dressing
Calcium 1mg 33mg Ceasar dressing
Potassium 0mg 48mg Ceasar dressing
Iron 0.05mg 0.29mg Ceasar dressing
Sugar 0g 8.82g Coconut oil
Fiber 0g 0.2g Ceasar dressing
Copper 0mg 0.019mg Ceasar dressing
Zinc 0.02mg 0.3mg Ceasar dressing
Phosphorus 0mg 30mg Ceasar dressing
Sodium 0mg 1265mg Coconut oil
Vitamin A 0IU 4IU Ceasar dressing
Vitamin A RAE 0µg 1µg Ceasar dressing
Vitamin E 0.11mg 0.02mg Coconut oil
Manganese 0mg 0.04mg Ceasar dressing
Selenium 0µg 2.2µg Ceasar dressing
Vitamin B1 0mg 0.031mg Ceasar dressing
Vitamin B2 0mg 0.009mg Ceasar dressing
Vitamin B3 0mg 0.029mg Ceasar dressing
Vitamin B5 0mg 0.027mg Ceasar dressing
Vitamin B6 0mg 0.04mg Ceasar dressing
Vitamin B12 0µg 0.04µg Ceasar dressing
Vitamin K 0.6µg 0µg Coconut oil
Folate 0µg 2µg Ceasar dressing
Trans Fat 0.028g Ceasar dressing
Choline 0.3mg 2.4mg Ceasar dressing
Saturated Fat 82.475g 0.096g Ceasar dressing
Monounsaturated Fat 6.332g 0.045g Coconut oil
Polyunsaturated fat 1.702g 0.01g Coconut oil
Omega-3 - ALA 0.019g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Ceasar dressing
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
2%
Ceasar dressing
Minerals Daily Need Coverage Score
0%
Coconut oil
24%
Ceasar dressing

Comparison summary

Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 8.82g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1265mg)
Which food is lower in Saturated Fat?
Ceasar dressing
Ceasar dressing is lower in Saturated Fat (difference - 82.379g)
Which food is lower in glycemic index?
Ceasar dressing
Ceasar dressing is lower in glycemic index (difference - 0)
Which food is cheaper?
Ceasar dressing
Ceasar dressing is cheaper (difference - $2.2)
Which food is richer in minerals?
Ceasar dressing
Ceasar dressing is relatively richer in minerals
Which food is richer in vitamins?
Ceasar dressing
Ceasar dressing is relatively richer in vitamins

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. Ceasar dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171045/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.