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Coconut oil vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between Coconut oil and Olive oil

  • The amount of Vitamin E , Vitamin K, Iron, Monounsaturated Fat, and Polyunsaturated fat in Olive oil is higher than in Coconut oil.
  • Coconut oil covers your daily Saturated Fat needs 343% more than Olive oil.
  • Olive oil contains less Saturated Fat.

Specific food types used in this comparison are Oil, coconut and Oil, olive, salad or cooking.

Infographic

Coconut oil vs Olive oil 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.
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Iron +1020%
Contains more Potassium +∞%
Equal in Calcium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Iron +1020%
Contains more Potassium +∞%
Equal in Calcium - 1

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.
:
Contains more Vitamin E +12945.5%
Contains more Vitamin K +9933.3%
Equal in Choline - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 151%
Contains more Vitamin E +12945.5%
Contains more Vitamin K +9933.3%
Equal in Choline - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 100
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +1052.3%
Contains more Polyunsaturated fat +518.3%
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +1052.3%
Contains more Polyunsaturated fat +518.3%

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 Olive oil
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Olive oil Opinion
Fats 99.06g 100g Olive oil
Calories 892kcal 884kcal Coconut oil
Calcium 1mg 1mg
Iron 0.05mg 0.56mg Olive oil
Potassium 0mg 1mg Olive oil
Sodium 0mg 2mg Coconut oil
Zinc 0.02mg 0mg Coconut oil
Vitamin E 0.11mg 14.35mg Olive oil
Choline 0.3mg 0.3mg
Vitamin K 0.6µg 60.2µg Olive oil
Trans Fat 0.028g Olive oil
Saturated Fat 82.475g 13.808g Olive oil
Monounsaturated Fat 6.332g 72.961g Olive oil
Polyunsaturated fat 1.702g 10.523g Olive oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Olive oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
34%
Olive oil
Minerals Daily Need Coverage Score
0%
Coconut oil
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 68.667g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.8)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.