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  6. Coconut oil vs. Halibut raw

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

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A recap on differences between Coconut oil and Halibut raw

  • Halibut raw is higher than Coconut oil in Vitamin D, Selenium, Vitamin B12, Vitamin B6, Phosphorus, Choline, Vitamin B3, and Potassium.
  • Coconut oil covers your daily Saturated Fat needs 400% more than Halibut raw.
  • The amount of Saturated Fat in Halibut raw is lower.

Food varieties used in this article are Oil, coconut and Fish, halibut, Greenland, raw.

Infographic

Coconut oil vs Halibut 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.
Coconut oil
Coconut oil
1
:
9
Halibut raw
Halibut raw
Contains less Sodium -100%
Contains more Calcium +200%
Contains more Iron +1220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1900%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Halibut raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains less Sodium -100%
Contains more Calcium +200%
Contains more Iron +1220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1900%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
1
:
10
Halibut raw
Halibut raw
Contains more Vitamin K +500%
Contains more Vitamin A +∞%
Contains more Vitamin E +563.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Halibut raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin K +500%
Contains more Vitamin A +∞%
Contains more Vitamin E +563.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
3
Halibut raw
Halibut raw
Contains more Fats +615.8%
Contains more Protein +∞%
Contains more Water +234133.3%
Contains more Other +67%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Halibut raw
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Fats +615.8%
Contains more Protein +∞%
Contains more Water +234133.3%
Contains more Other +67%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
2
Halibut raw
Halibut raw
Contains more Polyunsaturated fat +24.5%
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +32.3%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Halibut raw
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains more Polyunsaturated fat +24.5%
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +32.3%

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 Halibut raw
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Halibut raw Opinion
Protein 0g 14.37g Halibut raw
Fats 99.06g 13.84g Coconut oil
Calories 892kcal 186kcal Coconut oil
Calcium 1mg 3mg Halibut raw
Iron 0.05mg 0.66mg Halibut raw
Magnesium 0mg 26mg Halibut raw
Phosphorus 0mg 164mg Halibut raw
Potassium 0mg 268mg Halibut raw
Sodium 0mg 80mg Coconut oil
Zinc 0.02mg 0.4mg Halibut raw
Copper 0mg 0.03mg Halibut raw
Manganese 0mg 0.012mg Halibut raw
Selenium 0µg 36.5µg Halibut raw
Vitamin A 0IU 47IU Halibut raw
Vitamin A RAE 0µg 14µg Halibut raw
Vitamin E 0.11mg 0.73mg Halibut raw
Vitamin D 0IU 1097IU Halibut raw
Vitamin D 0µg 27.4µg Halibut raw
Vitamin B1 0mg 0.06mg Halibut raw
Vitamin B2 0mg 0.08mg Halibut raw
Vitamin B3 0mg 1.5mg Halibut raw
Vitamin B5 0mg 0.25mg Halibut raw
Vitamin B6 0mg 0.42mg Halibut raw
Folate 0µg 1µg Halibut raw
Vitamin B12 0µg 1µg Halibut raw
Vitamin K 0.6µg 0.1µg Coconut oil
Tryptophan 0mg 0.161mg Halibut raw
Threonine 0mg 0.63mg Halibut raw
Isoleucine 0mg 0.662mg Halibut raw
Leucine 0mg 1.168mg Halibut raw
Lysine 0mg 1.32mg Halibut raw
Methionine 0mg 0.425mg Halibut raw
Phenylalanine 0mg 0.561mg Halibut raw
Valine 0mg 0.74mg Halibut raw
Histidine 0mg 0.423mg Halibut raw
Cholesterol 0mg 46mg Coconut oil
Trans Fat 0.028g Halibut raw
Saturated Fat 82.475g 2.419g Halibut raw
Omega-3 - DHA 0g 0.393g Halibut raw
Omega-3 - EPA 0g 0.526g Halibut raw
Omega-3 - DPA 0g 0.089g Halibut raw
Monounsaturated Fat 6.332g 8.378g Halibut raw
Polyunsaturated fat 1.702g 1.367g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Halibut raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
95%
Halibut raw
Minerals Daily Need Coverage Score
0%
Coconut oil
37%
Halibut raw

Comparison summary

Which food is richer in minerals?
Halibut raw
Halibut raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Halibut raw
Halibut raw is lower in Saturated Fat (difference - 80.056g)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 46mg)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $2.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.