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, Polyunsaturated fat, and Monounsaturated 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1020% |
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 EVitamin E | +12945.5% |
| Contains more Vitamin KVitamin K | +9933.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
82.475 g
Monounsaturated Fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
Saturated Fat:
Sat. Fat
13.808 g
Monounsaturated Fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
| Contains less Sat. FatSaturated Fat | -83.3% |
| Contains more Mono. FatMonounsaturated Fat | +1052.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 892kcal | 884kcal |
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| Fats | 99.06g | 100g |
|
| Calcium | 1mg | 1mg | |
| Potassium | 0mg | 1mg |
|
| Iron | 0.05mg | 0.56mg |
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| Zinc | 0.02mg | 0mg |
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| Sodium | 0mg | 2mg |
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| Vitamin E | 0.11mg | 14.35mg |
|
| Vitamin K | 0.6µg | 60.2µg |
|
| Trans Fat | 0.028g |
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| Choline | 0.3mg | 0.3mg | |
| Saturated Fat | 82.475g | 13.808g |
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| Monounsaturated Fat | 6.332g | 72.961g |
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| Polyunsaturated fat | 1.702g | 10.523g |
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| Omega-3 - ALA | 0.019g |
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| Omega-6 - Linoleic acid | 1.676g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
34%
Minerals Daily Need Coverage Score
0%
2%
Comparison summary
Which food is lower in Saturated Fat?
Olive oil is lower in Saturated Fat (difference - 68.667g)
Which food is cheaper?
Olive oil is cheaper (difference - $0.8)
Which food contains less Sodium?
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 Sugar?
?
The foods are relatively equal in Sugar (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 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.