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  6. Coconut oil vs. Bran raw

Coconut oil vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between coconut oil and bran raw

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and vitamin B5 in bran raw is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 406% more than bran raw.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Oil, coconut and Oat bran, raw.

Infographic

Coconut oil vs Bran raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +10720%
Contains more CopperCopper +∞%
Contains more ZincZinc +15450%
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin EVitamin E +818.2%
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 KVitamin K +433.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +10633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Bran raw DV% diff.
Saturated fat 82.475g 1.328g 369%
Manganese 0mg 5.63mg 245%
Fats 99.06g 7.03g 142%
Phosphorus 0mg 734mg 105%
Vitamin B1 0mg 1.17mg 98%
Selenium 0µg 45.2µg 82%
Iron 0.05mg 5.41mg 67%
Fiber 0g 15.4g 62%
Magnesium 0mg 235mg 56%
Copper 0mg 0.403mg 45%
Protein 0g 17.3g 35%
Calories 892kcal 246kcal 32%
Vitamin B5 0mg 1.494mg 30%
Zinc 0.02mg 3.11mg 28%
Carbs 0g 66.22g 22%
Potassium 0mg 566mg 17%
Vitamin B2 0mg 0.22mg 17%
Vitamin B6 0mg 0.165mg 13%
Folate 0µg 52µg 13%
Monounsaturated fat 6.332g 2.376g 10%
Polyunsaturated fat 1.702g 2.766g 7%
Choline 0.3mg 32.2mg 6%
Vitamin B3 0mg 0.934mg 6%
Vitamin E 0.11mg 1.01mg 6%
Calcium 1mg 58mg 6%
Vitamin K 0.6µg 3.2µg 2%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Sodium 0mg 4mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.335mg 0%
Threonine 0mg 0.502mg 0%
Isoleucine 0mg 0.668mg 0%
Leucine 0mg 1.374mg 0%
Lysine 0mg 0.76mg 0%
Methionine 0mg 0.335mg 0%
Phenylalanine 0mg 0.908mg 0%
Valine 0mg 0.964mg 0%
Histidine 0mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +1309.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21733.3%
Contains more OtherOther +218.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +166.5%
Contains less Sat. FatSaturated fat -98.4%
Contains more Poly. FatPolyunsaturated fat +62.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.