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  6. Coconut oil vs. Lamb

Coconut oil vs. Lamb — In-Depth Nutrition Comparison

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How are Coconut oil and Lamb different?

  • Lamb has more Vitamin B12, Selenium, Vitamin B3, Zinc, Phosphorus, Iron, Vitamin B2, and Choline than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 368% higher.
  • Lamb has less Saturated Fat.

Oil, coconut and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked are the varieties used in this article.

Infographic

Coconut oil vs Lamb 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
Lamb
Lamb
Contains less Sodium -100%
Contains more Calcium +1600%
Contains more Iron +3660%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +22200%
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%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains less Sodium -100%
Contains more Calcium +1600%
Contains more Iron +3660%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +22200%
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
0
:
10
Lamb
Lamb
Contains more Vitamin E +27.3%
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 +∞%
Contains more Vitamin K +666.7%
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%
Lamb
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% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin E +27.3%
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 +∞%
Contains more Vitamin K +666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
2
Lamb
Lamb
Contains more Fats +373.1%
Contains more Other +11%
Contains more Protein +∞%
Contains more Water +178966.7%
Equal in Other - 0.82
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Fats +373.1%
Contains more Other +11%
Contains more Protein +∞%
Contains more Water +178966.7%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
2
Lamb
Lamb
Contains more Polyunsaturated fat +12.7%
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +39.3%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains more Polyunsaturated fat +12.7%
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +39.3%

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 Lamb
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 Lamb Opinion
Protein 0g 24.52g Lamb
Fats 99.06g 20.94g Coconut oil
Calories 892kcal 294kcal Coconut oil
Calcium 1mg 17mg Lamb
Iron 0.05mg 1.88mg Lamb
Magnesium 0mg 23mg Lamb
Phosphorus 0mg 188mg Lamb
Potassium 0mg 310mg Lamb
Sodium 0mg 72mg Coconut oil
Zinc 0.02mg 4.46mg Lamb
Copper 0mg 0.119mg Lamb
Manganese 0mg 0.022mg Lamb
Selenium 0µg 26.4µg Lamb
Vitamin E 0.11mg 0.14mg Lamb
Vitamin D 0IU 2IU Lamb
Vitamin D 0µg 0.1µg Lamb
Vitamin B1 0mg 0.1mg Lamb
Vitamin B2 0mg 0.25mg Lamb
Vitamin B3 0mg 6.66mg Lamb
Vitamin B5 0mg 0.66mg Lamb
Vitamin B6 0mg 0.13mg Lamb
Folate 0µg 18µg Lamb
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 0.6µg 4.6µg Lamb
Tryptophan 0mg 0.287mg Lamb
Threonine 0mg 1.05mg Lamb
Isoleucine 0mg 1.183mg Lamb
Leucine 0mg 1.908mg Lamb
Lysine 0mg 2.166mg Lamb
Methionine 0mg 0.629mg Lamb
Phenylalanine 0mg 0.998mg Lamb
Valine 0mg 1.323mg Lamb
Histidine 0mg 0.777mg Lamb
Cholesterol 0mg 97mg Coconut oil
Trans Fat 0.028g Lamb
Saturated Fat 82.475g 8.83g Lamb
Monounsaturated Fat 6.332g 8.82g Lamb
Polyunsaturated fat 1.702g 1.51g 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 Lamb
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
52%
Lamb
Minerals Daily Need Coverage Score
0%
Coconut oil
52%
Lamb

Comparison summary

Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is lower in Saturated Fat?
Lamb
Lamb is lower in Saturated Fat (difference - 73.645g)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 97mg)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.1)
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.