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Coconut oil vs. Liverwurst — In-Depth Nutrition Comparison

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How are coconut oil and liverwurst different?

  • Liverwurst is higher than coconut oil in vitamin B12, vitamin A, iron, selenium, vitamin B2, vitamin B5, and phosphorus.
  • Liverwurst covers your daily need for vitamin B12, 561% more than coconut oil.
  • Coconut oil contains 8 times more saturated fat than liverwurst. Coconut oil contains 82.475g of saturated fat, while liverwurst contains 9.925g.
  • Liverwurst has a higher glycemic index (28) than coconut oil (0).

Oil, coconut and Liverwurst spread types were used in this article.

Infographic

Coconut oil vs Liverwurst infographic
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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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +17600%
Contains more CopperCopper +∞%
Contains more ZincZinc +11400%
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%
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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 D ~µg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more FatsFats +289.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +178333.3%
Contains more OtherOther +202.2%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +94%
Contains more Poly. FatPolyunsaturated fat +42.6%

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 Liverwurst
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Coconut oil Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 0µg 4091µg 455%
Saturated fat 82.475g 9.925g 330%
Fats 99.06g 25.45g 113%
Iron 0.05mg 8.85mg 110%
Selenium 0µg 58µg 105%
Vitamin B2 0mg 1.03mg 79%
Vitamin B5 0mg 2.95mg 59%
Cholesterol 0mg 118mg 39%
Phosphorus 0mg 230mg 33%
Sodium 0mg 700mg 30%
Calories 892kcal 305kcal 29%
Vitamin B3 0mg 4.3mg 27%
Copper 0mg 0.24mg 27%
Protein 0g 12.38g 25%
Vitamin B1 0mg 0.272mg 23%
Zinc 0.02mg 2.3mg 21%
Monounsaturated fat 6.332g 12.286g 15%
Vitamin B6 0mg 0.19mg 15%
Fiber 0g 2.5g 10%
Folate 0µg 30µg 8%
Manganese 0mg 0.155mg 7%
Polyunsaturated fat 1.702g 2.427g 5%
Potassium 0mg 170mg 5%
Vitamin C 0mg 3.5mg 4%
Magnesium 0mg 12mg 3%
Calcium 1mg 22mg 2%
Carbs 0g 5.89g 2%
Vitamin K 0.6µg 1%
Vitamin E 0.11mg 1%
Net carbs 0g 3.39g N/A
Sugar 0g 1.65g N/A
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.151mg 0%
Threonine 0mg 0.671mg 0%
Isoleucine 0mg 0.653mg 0%
Leucine 0mg 1.139mg 0%
Lysine 0mg 1.155mg 0%
Methionine 0mg 0.285mg 0%
Phenylalanine 0mg 0.617mg 0%
Valine 0mg 0.857mg 0%
Histidine 0mg 0.448mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
284%
Liverwurst
Minerals Daily Need Coverage Score
0%
Coconut oil
103%
Liverwurst

Comparison summary

Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
Which food is lower in Saturated fat?
Liverwurst
Liverwurst is lower in Saturated fat (difference - 72.55g)
Which food is richer in vitamins?
Liverwurst
Liverwurst is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 118mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 700mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 28)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.8)

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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.