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  6. Coconut oil vs. Fast food

Coconut oil vs. Fast food — In-Depth Nutrition Comparison

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The main differences between coconut oil and fast food

  • Fast food is richer than coconut oil in iron, vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B1, zinc, folate, and phosphorus.
  • Daily need coverage for saturated fat for coconut oil is 390% higher.
  • Fast food contains less saturated fat.
  • Coconut oil has a lower glycemic index than fast food.

Food types used in this article are Oil, coconut and Fast foods, hamburger; single, regular patty; plain.

Infographic

Coconut oil vs Fast food 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6020%
Contains more CopperCopper +∞%
Contains more ZincZinc +12500%
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%
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +245.5%
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 Vitamin KVitamin K +716.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +11366.7%
~equal in Vitamin C ~0mg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more FatsFats +724.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +128066.7%
Contains more OtherOther +67%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains more Mono. FatMonounsaturated fat +31%
Contains less Sat. FatSaturated fat -94.6%
~equal in Polyunsaturated fat ~1.68g

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 Fast food
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Coconut oil Fast food DV% diff.
Saturated fat 82.475g 4.493g 354%
Fats 99.06g 12.01g 134%
Iron 0.05mg 3.06mg 38%
Vitamin B12 0µg 0.89µg 37%
Selenium 0µg 20.3µg 37%
Vitamin B3 0mg 5.617mg 35%
Protein 0g 16.52g 33%
Calories 892kcal 297kcal 30%
Vitamin B2 0mg 0.363mg 28%
Vitamin B1 0mg 0.317mg 26%
Zinc 0.02mg 2.52mg 23%
Folate 0µg 80µg 20%
Phosphorus 0mg 134mg 19%
Manganese 0mg 0.357mg 16%
Vitamin B6 0mg 0.212mg 16%
Sodium 0mg 331mg 14%
Copper 0mg 0.121mg 13%
Cholesterol 0mg 33mg 11%
Carbs 0g 31.5g 11%
Vitamin B5 0mg 0.53mg 11%
Starch 22.87g 9%
Fiber 0g 1.7g 7%
Choline 0.3mg 34.4mg 6%
Potassium 0mg 197mg 6%
Calcium 1mg 62mg 6%
Magnesium 0mg 27mg 6%
Vitamin K 0.6µg 4.9µg 4%
Monounsaturated fat 6.332g 4.835g 4%
Fructose 2.27g 3%
Vitamin E 0.11mg 0.38mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Net carbs 0g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0g 4.88g N/A
Trans fat 0.028g 0.514g N/A
Polyunsaturated fat 1.702g 1.68g 0%
Tryptophan 0mg 0.144mg 0%
Threonine 0mg 0.46mg 0%
Isoleucine 0mg 0.642mg 0%
Leucine 0mg 1.13mg 0%
Lysine 0mg 0.785mg 0%
Methionine 0mg 0.306mg 0%
Phenylalanine 0mg 0.67mg 0%
Valine 0mg 0.728mg 0%
Histidine 0mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.019g 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0g 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 1.676g 1.391g N/A

Which food is preferable for your diet?

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

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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
43%
Fast food
Minerals Daily Need Coverage Score
0%
Coconut oil
54%
Fast food

Comparison summary

Which food is lower in Saturated fat?
Fast food
Fast food is lower in Saturated fat (difference - 77.982g)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $2.2)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 331mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 66)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.