Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Coconut oil
  5. Compare
  6. Coconut oil vs. Salmon raw

Coconut oil vs. Salmon raw — In-Depth Nutrition Comparison

Compare

Summary of differences between coconut oil and salmon raw

  • Coconut oil has less vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, vitamin B2, phosphorus, copper, and vitamin B1 than salmon raw.
  • Coconut oil covers your daily need for saturated fat, 407% more than salmon raw.
  • Salmon raw has less saturated fat.

These are the specific foods used in this comparison Oil, coconut and Fish, salmon, Atlantic, wild, raw.

Infographic

Coconut oil vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1500%
Contains more CopperCopper +∞%
Contains more ZincZinc +3100%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut oil Salmon raw DV% diff.
Saturated fat 82.475g 0.981g 370%
Fats 99.06g 6.34g 143%
Vitamin B12 0µg 3.18µg 133%
Selenium 0µg 36.5µg 66%
Vitamin B6 0mg 0.818mg 63%
Vitamin B3 0mg 7.86mg 49%
Protein 0g 19.84g 40%
Calories 892kcal 142kcal 38%
Vitamin B5 0mg 1.664mg 33%
Phosphorus 0mg 200mg 29%
Vitamin B2 0mg 0.38mg 29%
Copper 0mg 0.25mg 28%
Vitamin B1 0mg 0.226mg 19%
Cholesterol 0mg 55mg 18%
Potassium 0mg 490mg 14%
Monounsaturated fat 6.332g 2.103g 11%
Iron 0.05mg 0.8mg 9%
Magnesium 0mg 29mg 7%
Polyunsaturated fat 1.702g 2.539g 6%
Folate 0µg 25µg 6%
Zinc 0.02mg 0.64mg 6%
Sodium 0mg 44mg 2%
Manganese 0mg 0.016mg 1%
Vitamin E 0.11mg 1%
Vitamin A 0µg 12µg 1%
Calcium 1mg 12mg 1%
Vitamin K 0.6µg 1%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.222mg 0%
Threonine 0mg 0.87mg 0%
Isoleucine 0mg 0.914mg 0%
Leucine 0mg 1.613mg 0%
Lysine 0mg 1.822mg 0%
Methionine 0mg 0.587mg 0%
Phenylalanine 0mg 0.775mg 0%
Valine 0mg 1.022mg 0%
Histidine 0mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0g 0.287g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +1462.5%
Contains more ProteinProtein +∞%
Contains more WaterWater +228233.3%
Contains more OtherOther +484.6%
~equal in Carbs ~0g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +201.1%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +49.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.