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  6. Coconut oil vs. Lettuce

Coconut oil vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between Coconut oil and Lettuce

  • The amount of Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Iron, Folate, Vitamin B6, Vitamin B2, and Vitamin B1 in Lettuce is higher than in Coconut oil.
  • Coconut oil covers your daily Saturated Fat needs 412% more than Lettuce.
  • Lettuce contains less Saturated Fat.

Specific food types used in this comparison are Oil, coconut and Lettuce, green leaf, raw.

Infographic

Coconut oil vs Lettuce 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
Lettuce
Lettuce
Contains less Sodium -100%
Contains more Calcium +3500%
Contains more Iron +1620%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +800%
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%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains less Sodium -100%
Contains more Calcium +3500%
Contains more Iron +1620%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +800%
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
Lettuce
Lettuce
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
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 K +20950%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
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 K +20950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Lettuce
Lettuce
Contains more Fats +65940%
Contains more Other +42.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +316500%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Fats +65940%
Contains more Other +42.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +316500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +105433.3%
Contains more Polyunsaturated fat +1975.6%
Contains less Saturated Fat -100%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +105433.3%
Contains more Polyunsaturated fat +1975.6%
Contains less Saturated Fat -100%

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

All nutrients comparison - raw data values

Nutrient Coconut oil Lettuce Opinion
Net carbs 0g 1.57g Lettuce
Protein 0g 1.36g Lettuce
Fats 99.06g 0.15g Coconut oil
Carbs 0g 2.87g Lettuce
Calories 892kcal 15kcal Coconut oil
Fructose 0.43g Lettuce
Sugar 0g 0.78g Coconut oil
Fiber 0g 1.3g Lettuce
Calcium 1mg 36mg Lettuce
Iron 0.05mg 0.86mg Lettuce
Magnesium 0mg 13mg Lettuce
Phosphorus 0mg 29mg Lettuce
Potassium 0mg 194mg Lettuce
Sodium 0mg 28mg Coconut oil
Zinc 0.02mg 0.18mg Lettuce
Copper 0mg 0.029mg Lettuce
Manganese 0mg 0.25mg Lettuce
Selenium 0µg 0.6µg Lettuce
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.11mg 0.22mg Lettuce
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0mg 0.07mg Lettuce
Vitamin B2 0mg 0.08mg Lettuce
Vitamin B3 0mg 0.375mg Lettuce
Vitamin B5 0mg 0.134mg Lettuce
Vitamin B6 0mg 0.09mg Lettuce
Folate 0µg 38µg Lettuce
Vitamin K 0.6µg 126.3µg Lettuce
Tryptophan 0mg 0.009mg Lettuce
Threonine 0mg 0.059mg Lettuce
Isoleucine 0mg 0.084mg Lettuce
Leucine 0mg 0.079mg Lettuce
Lysine 0mg 0.084mg Lettuce
Methionine 0mg 0.016mg Lettuce
Phenylalanine 0mg 0.055mg Lettuce
Valine 0mg 0.07mg Lettuce
Histidine 0mg 0.022mg Lettuce
Trans Fat 0.028g 0g Lettuce
Saturated Fat 82.475g 0.02g Lettuce
Monounsaturated Fat 6.332g 0.006g Coconut oil
Polyunsaturated fat 1.702g 0.082g 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 Lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
75%
Lettuce
Minerals Daily Need Coverage Score
0%
Coconut oil
14%
Lettuce

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 82.455g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $1.7)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.