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Coconut oil vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between coconut oil and nachos

  • Nachos are higher than coconut oil in phosphorus, vitamin E, vitamin B6, selenium, vitamin K, fiber, potassium, and vitamin B1.
  • Coconut oil covers your daily saturated fat needs 402% more than nachos.
  • The amount of saturated fat in nachos is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Oil, coconut and Fast foods, nachos, with cheese.

Infographic

Coconut oil vs Nachos 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%
Nachos
Nachos
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1400%
Contains more CopperCopper +∞%
Contains more ZincZinc +4200%
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%
Nachos
Nachos
12
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3609.1%
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 +3116.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +8700%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Nachos DV% diff.
Saturated fat 82.475g 2.173g 365%
Fats 99.06g 21.5g 119%
Phosphorus 0mg 198mg 28%
Calories 892kcal 343kcal 27%
Vitamin E 0.11mg 4.08mg 26%
Polyunsaturated fat 1.702g 5.04g 22%
Monounsaturated fat 6.332g 14.02g 19%
Vitamin B6 0mg 0.215mg 17%
Selenium 0µg 8.6µg 16%
Vitamin K 0.6µg 19.3µg 16%
Sodium 0mg 313mg 14%
Fiber 0g 3.2g 13%
Carbs 0g 34.91g 12%
Starch 28.33g 12%
Potassium 0mg 362mg 11%
Magnesium 0mg 42mg 10%
Vitamin B2 0mg 0.133mg 10%
Vitamin B1 0mg 0.123mg 10%
Protein 0g 4.32g 9%
Iron 0.05mg 0.75mg 9%
Vitamin B5 0mg 0.38mg 8%
Manganese 0mg 0.187mg 8%
Zinc 0.02mg 0.86mg 8%
Copper 0mg 0.064mg 7%
Calcium 1mg 63mg 6%
Choline 0.3mg 26.4mg 5%
Vitamin B3 0mg 0.63mg 4%
Vitamin B12 0µg 0.07µg 3%
Folate 0µg 10µg 3%
Vitamin A 0µg 5µg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 31.71g N/A
Sugar 0g 2.17g N/A
Trans fat 0.028g 0.058g N/A
Tryptophan 0mg 0.042mg 0%
Threonine 0mg 0.156mg 0%
Isoleucine 0mg 0.187mg 0%
Leucine 0mg 0.521mg 0%
Lysine 0mg 0.156mg 0%
Methionine 0mg 0.094mg 0%
Phenylalanine 0mg 0.229mg 0%
Valine 0mg 0.25mg 0%
Histidine 0mg 0.135mg 0%
Omega-3 - ALA 0.019g 0.617g N/A
Omega-6 - Gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.011g N/A
Omega-6 - Linoleic acid 1.676g 4.343g 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
Nachos
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more FatsFats +360.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +124566.7%
Contains more OtherOther +105.5%

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
Nachos
Nachos
3
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +121.4%
Contains more Poly. FatPolyunsaturated fat +196.1%

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.