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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 for 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.
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%
Lamb
Lamb
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3660%
Contains more CopperCopper +∞%
Contains more ZincZinc +22200%
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%
Lamb
Lamb
11
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin EVitamin E +27.3%
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 +666.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +31133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Lamb DV% diff.
Saturated fat 82.475g 8.83g 335%
Fats 99.06g 20.94g 120%
Vitamin B12 0µg 2.55µg 106%
Protein 0g 24.52g 49%
Selenium 0µg 26.4µg 48%
Vitamin B3 0mg 6.66mg 42%
Zinc 0.02mg 4.46mg 40%
Cholesterol 0mg 97mg 32%
Calories 892kcal 294kcal 30%
Phosphorus 0mg 188mg 27%
Iron 0.05mg 1.88mg 23%
Vitamin B2 0mg 0.25mg 19%
Choline 0.3mg 93.7mg 17%
Vitamin B5 0mg 0.66mg 13%
Copper 0mg 0.119mg 13%
Vitamin B6 0mg 0.13mg 10%
Potassium 0mg 310mg 9%
Vitamin B1 0mg 0.1mg 8%
Monounsaturated fat 6.332g 8.82g 6%
Folate 0µg 18µg 5%
Magnesium 0mg 23mg 5%
Sodium 0mg 72mg 3%
Vitamin K 0.6µg 4.6µg 3%
Calcium 1mg 17mg 2%
Vitamin D 0µg 0.1µg 1%
Manganese 0mg 0.022mg 1%
Polyunsaturated fat 1.702g 1.51g 1%
Vitamin D 0IU 2IU 0%
Vitamin E 0.11mg 0.14mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.287mg 0%
Threonine 0mg 1.05mg 0%
Isoleucine 0mg 1.183mg 0%
Leucine 0mg 1.908mg 0%
Lysine 0mg 2.166mg 0%
Methionine 0mg 0.629mg 0%
Phenylalanine 0mg 0.998mg 0%
Valine 0mg 1.323mg 0%
Histidine 0mg 0.777mg 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
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more FatsFats +373.1%
Contains more ProteinProtein +∞%
Contains more WaterWater +178966.7%
~equal in Carbs ~0g
~equal in Other ~0.82g

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
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +39.3%

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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. 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.