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

Compare

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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut oil

Olive oil

Contains more ZincZinc	+∞%
Contains less SodiumSodium	-100%

Contains more PotassiumPotassium	+∞%
Contains more IronIron	+1020%

~equal in Magnesium ~0mg

~equal in Calcium ~1mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut oil

Olive oil

Contains more Vitamin EVitamin E	+12945.5%
Contains more Vitamin KVitamin K	+9933.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	82.475g	13.808g	312%
Monounsaturated fat	6.332g	72.961g	167%
Vitamin E	0.11mg	14.35mg	95%
Polyunsaturated fat	1.702g	10.523g	59%
Vitamin K	0.6µg	60.2µg	50%
Omega-6 (Linoleic acid)	1.676g		10%
Iron	0.05mg	0.56mg	6%
Fats	99.06g	100g	1%
Omega-3 (ALA)	0.019g		1%
Calories	892kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	0.1	6	N/A
Calcium	1mg	1mg	0%
Potassium	0mg	1mg	0%
Zinc	0.02mg	0mg	0%
Sodium	0mg	2mg	0%
Trans fat	0.028g		N/A
Choline	0.3mg	0.3mg	0%