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Coconut oil vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between coconut oil and fontina?

  • Fontina is richer than coconut oil in vitamin B12, calcium, phosphorus, zinc, selenium, vitamin A, and vitamin B2.
  • Coconut oil's daily need coverage for saturated fat is 316% more.
  • The amount of saturated fat in fontina is lower.
  • The glycemic index of coconut oil is lower.

We used Oil, coconut and Cheese, fontina types in this article.

Infographic

Coconut oil vs Fontina 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" 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +54900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +360%
Contains more CopperCopper +∞%
Contains more ZincZinc +17400%
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%
Fontina
12
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +145.5%
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 +333.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +5033.3%
~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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more FatsFats +218.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +126300%
Contains more OtherOther +316.5%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +37.2%
~equal in Polyunsaturated fat ~1.654g

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

All nutrients comparison - raw data values

Nutrient Coconut oil Fontina DV% diff.
Saturated fat 82.475g 19.196g 288%
Fats 99.06g 31.14g 104%
Vitamin B12 0µg 1.68µg 70%
Calcium 1mg 550mg 55%
Protein 0g 25.6g 51%
Phosphorus 0mg 346mg 49%
Cholesterol 0mg 116mg 39%
Sodium 0mg 800mg 35%
Zinc 0.02mg 3.5mg 32%
Vitamin A 0µg 261µg 29%
Selenium 0µg 14.5µg 26%
Calories 892kcal 389kcal 25%
Vitamin B2 0mg 0.204mg 16%
Vitamin B5 0mg 0.429mg 9%
Vitamin B6 0mg 0.083mg 6%
Monounsaturated fat 6.332g 8.687g 6%
Copper 0mg 0.025mg 3%
Magnesium 0mg 14mg 3%
Choline 0.3mg 15.4mg 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0mg 0.021mg 2%
Potassium 0mg 64mg 2%
Vitamin K 0.6µg 2.6µg 2%
Folate 0µg 6µg 2%
Iron 0.05mg 0.23mg 2%
Manganese 0mg 0.014mg 1%
Vitamin B3 0mg 0.15mg 1%
Vitamin E 0.11mg 0.27mg 1%
Carbs 0g 1.55g 1%
Net carbs 0g 1.55g N/A
Sugar 0g 1.55g N/A
Trans fat 0.028g N/A
Polyunsaturated fat 1.702g 1.654g 0%
Tryptophan 0mg 0.361mg 0%
Threonine 0mg 0.935mg 0%
Isoleucine 0mg 1.384mg 0%
Leucine 0mg 2.664mg 0%
Lysine 0mg 2.328mg 0%
Methionine 0mg 0.706mg 0%
Phenylalanine 0mg 1.497mg 0%
Valine 0mg 1.926mg 0%
Histidine 0mg 0.959mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
0%
Coconut oil
63%
Fontina

Comparison summary

Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is lower in Saturated fat?
Fontina
Fontina is lower in Saturated fat (difference - 63.279g)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 800mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.3)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.