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Coconut oil vs. Hamburger — In-Depth Nutrition Comparison

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What are the differences between coconut oil and hamburgers?

  • Hamburgers are richer than coconut oil in vitamin B12, iron, vitamin B3, zinc, phosphorus, vitamin B2, and vitamin B1.
  • Coconut oil's daily need coverage for saturated fat is 387% more.
  • The amount of saturated fat in hamburgers is lower.
  • The glycemic index of coconut oil is lower.

We used Oil, coconut and Fast foods, hamburger; double, regular, patty; plain types in this article.

Infographic

Coconut oil vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5660%
Contains more CopperCopper +∞%
Contains more ZincZinc +14250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut oil Hamburger DV% diff.
Saturated fat 82.475g 5.096g 352%
Fats 99.06g 14.36g 130%
Vitamin B12 0µg 1.44µg 60%
Iron 0.05mg 2.88mg 35%
Vitamin B3 0mg 5.365mg 34%
Protein 0g 17.08g 34%
Calories 892kcal 295kcal 30%
Zinc 0.02mg 2.87mg 26%
Phosphorus 0mg 136mg 19%
Vitamin B2 0mg 0.25mg 19%
Sodium 0mg 414mg 18%
Vitamin B1 0mg 0.217mg 18%
Cholesterol 0mg 47mg 16%
Vitamin B6 0mg 0.203mg 16%
Folate 0µg 56µg 14%
Calcium 1mg 102mg 10%
Copper 0mg 0.091mg 10%
Polyunsaturated fat 1.702g 0.38g 9%
Manganese 0mg 0.217mg 9%
Carbs 0g 24.1g 8%
Potassium 0mg 226mg 7%
Vitamin B5 0mg 0.31mg 6%
Magnesium 0mg 20mg 5%
Fiber 0g 0.9g 4%
Fructose 2.03g 3%
Monounsaturated fat 6.332g 5.495g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 0g 23.2g N/A
Sugar 0g 4.15g N/A
Trans fat 0.028g 0.814g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.206mg 0%
Threonine 0mg 0.666mg 0%
Isoleucine 0mg 0.716mg 0%
Leucine 0mg 1.319mg 0%
Lysine 0mg 1.226mg 0%
Methionine 0mg 0.37mg 0%
Phenylalanine 0mg 0.677mg 0%
Valine 0mg 0.823mg 0%
Histidine 0mg 0.505mg 0%
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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more FatsFats +589.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +142133.3%
Contains more OtherOther +96.7%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains more Mono. FatMonounsaturated fat +15.2%
Contains more Poly. FatPolyunsaturated fat +347.9%
Contains less Sat. FatSaturated fat -93.8%

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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

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.