Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Coconut oil
  5. Compare
  6. Coconut oil vs. Cod

Coconut oil vs. Cod — In-Depth Nutrition Comparison

Compare

Important differences between coconut oil and cod

  • Coconut oil has less vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, potassium, and choline.
  • Cod's daily need coverage for vitamin B5 is 3060% more.
  • Coconut oil has 630 times more saturated fat than cod. Coconut oil has 82.475g of saturated fat, while cod has 0.131g.

The food varieties used in the comparison are Oil, coconut and Fish, cod, Atlantic, raw.

Infographic

Coconut oil vs Cod 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%
Cod
Cod
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +660%
Contains more CopperCopper +∞%
Contains more ZincZinc +2150%
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%
Cod
Cod
12
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +481.8%
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 FolateFolate +∞%
Contains more CholineCholine +21633.3%

All nutrients comparison - raw data values

Nutrient Coconut oil Cod DV% diff.
Vitamin B5 0mg 153mg 3060%
Saturated fat 82.475g 0.131g 374%
Fats 99.06g 0.67g 151%
Selenium 0µg 33.1µg 60%
Calories 892kcal 82kcal 41%
Vitamin B12 0µg 0.91µg 38%
Protein 0g 17.81g 36%
Phosphorus 0mg 203mg 29%
Vitamin B6 0mg 0.245mg 19%
Monounsaturated fat 6.332g 0.094g 16%
Cholesterol 0mg 43mg 14%
Vitamin B3 0mg 2.063mg 13%
Choline 0.3mg 65.2mg 12%
Potassium 0mg 413mg 12%
Polyunsaturated fat 1.702g 0.231g 10%
Magnesium 0mg 32mg 8%
Vitamin B1 0mg 0.076mg 6%
Vitamin D 0IU 36IU 5%
Vitamin B2 0mg 0.065mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.11mg 0.64mg 4%
Zinc 0.02mg 0.45mg 4%
Iron 0.05mg 0.38mg 4%
Copper 0mg 0.028mg 3%
Calcium 1mg 16mg 2%
Sodium 0mg 54mg 2%
Folate 0µg 7µg 2%
Manganese 0mg 0.015mg 1%
Vitamin A 0µg 12µg 1%
Vitamin C 0mg 1mg 1%
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.199mg 0%
Threonine 0mg 0.781mg 0%
Isoleucine 0mg 0.821mg 0%
Leucine 0mg 1.447mg 0%
Lysine 0mg 1.635mg 0%
Methionine 0mg 0.527mg 0%
Phenylalanine 0mg 0.695mg 0%
Valine 0mg 0.917mg 0%
Histidine 0mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +14685.1%
Contains more OtherOther +203.3%
Contains more ProteinProtein +∞%
Contains more WaterWater +270633.3%
~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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +6636.2%
Contains more Poly. FatPolyunsaturated fat +636.8%
Contains less Sat. FatSaturated fat -99.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.