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  6. Coconut oil vs. Omelette

Coconut oil vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between Coconut oil and Omelette?

  • Omelette is richer than Coconut oil in Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, Vitamin A RAE, and Iron.
  • Coconut oil's daily need coverage for Saturated Fat is 396% more.
  • The amount of Saturated Fat in Omelette is lower.

We used Oil, coconut and Egg, whole, cooked, omelet types in this article.

Infographic

Coconut oil vs Omelette 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
Omelette
Omelette
Contains less Sodium -100%
Contains more Calcium +4700%
Contains more Iron +2860%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +5350%
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%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains less Sodium -100%
Contains more Calcium +4700%
Contains more Iron +2860%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +5350%
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
:
11
Omelette
Omelette
Contains more Vitamin A +∞%
Contains more Vitamin E +1072.7%
Contains more Vitamin D +∞%
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 B12 +∞%
Contains more Vitamin K +650%
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%
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin A +∞%
Contains more Vitamin E +1072.7%
Contains more Vitamin D +∞%
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 B12 +∞%
Contains more Vitamin K +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
4
Omelette
Omelette
Contains more Fats +749.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +253666.7%
Equal in Other - 1
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Fats +749.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +253666.7%
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
2
Omelette
Omelette
Contains more Monounsaturated Fat +30.7%
Contains less Saturated Fat -96%
Contains more Polyunsaturated fat +59.3%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains more Monounsaturated Fat +30.7%
Contains less Saturated Fat -96%
Contains more Polyunsaturated fat +59.3%

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 Omelette
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 Cholesterol ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Omelette Opinion
Net carbs 0g 0.64g Omelette
Protein 0g 10.57g Omelette
Fats 99.06g 11.66g Coconut oil
Carbs 0g 0.64g Omelette
Calories 892kcal 154kcal Coconut oil
Sugar 0g 0.31g Coconut oil
Calcium 1mg 48mg Omelette
Iron 0.05mg 1.48mg Omelette
Magnesium 0mg 11mg Omelette
Phosphorus 0mg 167mg Omelette
Potassium 0mg 117mg Omelette
Sodium 0mg 155mg Coconut oil
Zinc 0.02mg 1.09mg Omelette
Copper 0mg 0.063mg Omelette
Manganese 0mg 0.024mg Omelette
Selenium 0µg 25.8µg Omelette
Vitamin A 0IU 617IU Omelette
Vitamin A RAE 0µg 172µg Omelette
Vitamin E 0.11mg 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin B1 0mg 0.034mg Omelette
Vitamin B2 0mg 0.386mg Omelette
Vitamin B3 0mg 0.064mg Omelette
Vitamin B5 0mg 1.289mg Omelette
Vitamin B6 0mg 0.143mg Omelette
Folate 0µg 39µg Omelette
Vitamin B12 0µg 0.76µg Omelette
Vitamin K 0.6µg 4.5µg Omelette
Tryptophan 0mg 0.14mg Omelette
Threonine 0mg 0.467mg Omelette
Isoleucine 0mg 0.565mg Omelette
Leucine 0mg 0.913mg Omelette
Lysine 0mg 0.767mg Omelette
Methionine 0mg 0.319mg Omelette
Phenylalanine 0mg 0.572mg Omelette
Valine 0mg 0.722mg Omelette
Histidine 0mg 0.26mg Omelette
Cholesterol 0mg 313mg Coconut oil
Trans Fat 0.028g 0.709g Coconut oil
Saturated Fat 82.475g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 6.332g 4.843g Coconut oil
Polyunsaturated fat 1.702g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0g 0.015g Omelette
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 Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Omelette
Minerals Daily Need Coverage Score
0%
Coconut oil
37%
Omelette

Comparison summary

Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 79.156g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.2)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 155mg)
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 313mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.