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  6. Coconut oil vs. Onion

Coconut oil vs. Onion — In-Depth Nutrition Comparison

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How are Coconut oil and Onion different?

  • Onion has more Vitamin B6, Vitamin C, Fiber, and Manganese than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 412% higher.
  • Onion has less Saturated Fat.

Oil, coconut and Onions, raw are the varieties used in this article.

Infographic

Coconut oil vs Onion 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
Onion
Onion
Contains less Sodium -100%
Contains more Calcium +2200%
Contains more Iron +320%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +750%
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%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains less Sodium -100%
Contains more Calcium +2200%
Contains more Iron +320%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +750%
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
2
:
8
Onion
Onion
Contains more Vitamin E +450%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
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 +∞%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +450%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Onion
Onion
Contains more Fats +98960%
Contains more Other +160%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +296933.3%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +98960%
Contains more Other +160%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +296933.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +48607.7%
Contains more Polyunsaturated fat +9911.8%
Contains less Saturated Fat -99.9%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +48607.7%
Contains more Polyunsaturated fat +9911.8%
Contains less Saturated Fat -99.9%

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 Onion
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 Onion Opinion
Net carbs 0g 7.64g Onion
Protein 0g 1.1g Onion
Fats 99.06g 0.1g Coconut oil
Carbs 0g 9.34g Onion
Calories 892kcal 40kcal Coconut oil
Fructose 1.29g Onion
Sugar 0g 4.24g Coconut oil
Fiber 0g 1.7g Onion
Calcium 1mg 23mg Onion
Iron 0.05mg 0.21mg Onion
Magnesium 0mg 10mg Onion
Phosphorus 0mg 29mg Onion
Potassium 0mg 146mg Onion
Sodium 0mg 4mg Coconut oil
Zinc 0.02mg 0.17mg Onion
Copper 0mg 0.039mg Onion
Manganese 0mg 0.129mg Onion
Selenium 0µg 0.5µg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.11mg 0.02mg Coconut oil
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0mg 0.046mg Onion
Vitamin B2 0mg 0.027mg Onion
Vitamin B3 0mg 0.116mg Onion
Vitamin B5 0mg 0.123mg Onion
Vitamin B6 0mg 0.12mg Onion
Folate 0µg 19µg Onion
Vitamin K 0.6µg 0.4µg Coconut oil
Tryptophan 0mg 0.014mg Onion
Threonine 0mg 0.021mg Onion
Isoleucine 0mg 0.014mg Onion
Leucine 0mg 0.025mg Onion
Lysine 0mg 0.039mg Onion
Methionine 0mg 0.002mg Onion
Phenylalanine 0mg 0.025mg Onion
Valine 0mg 0.021mg Onion
Histidine 0mg 0.014mg Onion
Trans Fat 0.028g 0g Onion
Saturated Fat 82.475g 0.042g Onion
Monounsaturated Fat 6.332g 0.013g Coconut oil
Polyunsaturated fat 1.702g 0.017g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
0%
Coconut oil
8%
Onion

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 82.433g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 15)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.