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Coconut oil vs Cooking oil - In-Depth Nutrition Comparison

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Significant differences between Coconut oil and Cooking oil

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +∞%
Contains less Sodium -100%
Contains more Iron +1020%
Contains more Potassium +∞%
Equal in Calcium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 1% 0% 0% 0% 1% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 1% 0% 0% 0% 0% 1%
Contains more Zinc +∞%
Contains less Sodium -100%
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" chart 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 0% 0% 0% 0% 0% 0% 2% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0%
Contains more Vitamin E +12945.5%
Contains more Vitamin K +9933.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
0
Coconut oil
36
Cooking oil
Mineral Summary Score
0
Coconut oil
3
Cooking oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
0%
Coconut oil
0%
Cooking oil
Carbohydrates
0%
Coconut oil
0%
Cooking oil
Fats
457%
Coconut oil
462%
Cooking oil

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut oil Cooking oil
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut oil Cooking oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut oil Cooking oil Opinion
Calories 892 884 Coconut oil
Protein 0 0
Fats 99.06 100 Cooking oil
Vitamin C 0 0
Carbs 0 0
Cholesterol 0 0
Vitamin D 0 0
Iron 0.05 0.56 Cooking oil
Calcium 1 1
Potassium 0 1 Cooking oil
Magnesium 0 0
Sugars 0 0
Fiber 0 0
Copper 0 0
Zinc 0.02 0 Coconut oil
Starch
Phosphorus 0 0
Sodium 0 2 Coconut oil
Vitamin A 0 0
Vitamin E 0.11 14.35 Cooking oil
Vitamin D 0 0
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 0.6 60.2 Cooking oil
Folate 0 0
Trans Fat 0.028 Cooking oil
Saturated Fat 82.475 13.808 Cooking oil
Monounsaturated Fat 6.332 72.961 Cooking oil
Polyunsaturated fat 1.702 10.523 Cooking oil
Tryptophan 0 0
Threonine 0 0
Isoleucine 0 0
Leucine 0 0
Lysine 0 0
Methionine 0 0
Phenylalanine 0 0
Valine 0 0
Histidine 0 0
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Cooking 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.