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Coconut oil vs. Green Goddess Dressing — In-Depth Nutrition Comparison

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The main differences between coconut oil and green Goddess Dressing

  • Green Goddess Dressing is richer than coconut oil in vitamin K, vitamin E, and vitamin B12.
  • Daily need coverage for saturated fat for coconut oil is 382% higher.
  • Green Goddess Dressing contains less saturated fat.

Food types used in this article are Oil, coconut and Salad dressing, green goddess, regular.

Infographic

Coconut oil vs Green Goddess Dressing 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 5% 10% 5.1% 13% 3.3% 6.8% 13% 113% 0% 8.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +600%
Contains more CopperCopper +∞%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0.67% 3.3% 92% 0% 5% 12% 2.6% 0% 2.3% 33% 242% 3% 2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4081.8%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +16016.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Coconut oil Green Goddess Dressing DV% diff.
Saturated fat 82.475g 5.978g 348%
Polyunsaturated fat 1.702g 23.165g 143%
Fats 99.06g 43.33g 86%
Vitamin K 0.6µg 96.7µg 80%
Sodium 0mg 867mg 38%
Vitamin E 0.11mg 4.6mg 30%
Calories 892kcal 427kcal 23%
Cholesterol 0mg 40mg 13%
Vitamin B12 0µg 0.26µg 11%
Monounsaturated fat 6.332g 9.423g 8%
Iron 0.05mg 0.35mg 4%
Phosphorus 0mg 31mg 4%
Protein 0g 1.9g 4%
Vitamin B2 0mg 0.05mg 4%
Calcium 1mg 34mg 3%
Selenium 0µg 1.6µg 3%
Potassium 0mg 58mg 2%
Carbs 0g 7.36g 2%
Zinc 0.02mg 0.25mg 2%
Magnesium 0mg 7mg 2%
Vitamin B1 0mg 0.02mg 2%
Choline 0.3mg 3.6mg 1%
Folate 0µg 4µg 1%
Vitamin A 0µg 10µg 1%
Vitamin B6 0mg 0.01mg 1%
Vitamin B3 0mg 0.14mg 1%
Copper 0mg 0.01mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 7.26g N/A
Sugar 0g 6.67g N/A
Fiber 0g 0.1g 0%
Trans fat 0.028g N/A
Omega-3 - ALA 0.019g 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
2% 43% 7% 45% 2%
Protein: 1.9 g
Fats: 43.33 g
Carbs: 7.36 g
Water: 45.03 g
Other: 2.38 g
Contains more FatsFats +128.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +150000%
Contains more OtherOther +161.5%

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
16% 24% 60%
Saturated fat: Sat. Fat 5.978 g
Monounsaturated fat: Mono. Fat 9.423 g
Polyunsaturated fat: Poly. Fat 23.165 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +48.8%
Contains more Poly. FatPolyunsaturated fat +1261%

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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. Green Goddess Dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169057/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.