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Coconut oil vs. Poppy seed — In-Depth Nutrition Comparison

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Significant differences between coconut oil and poppy seed

  • The amount of manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1 in poppy seed is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 390% more than poppy seed.
  • Poppy seed contains less saturated fat.

Specific food types used in this comparison are Oil, coconut and Spices, poppy seed.

Infographic

Coconut oil vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +143700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +19420%
Contains more CopperCopper +∞%
Contains more ZincZinc +39400%
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1509.1%
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 FolateFolate +∞%
Contains more CholineCholine +2833.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more FatsFats +138.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19733.3%
Contains more OtherOther +600%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Poly. FatPolyunsaturated fat +1578.6%
~equal in Monounsaturated fat ~5.982g

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 Poppy seed
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Poppy seed DV% diff.
Saturated fat 82.475g 4.517g 354%
Manganese 0mg 6.707mg 292%
Copper 0mg 1.627mg 181%
Polyunsaturated fat 1.702g 28.569g 179%
Calcium 1mg 1438mg 144%
Phosphorus 0mg 870mg 124%
Iron 0.05mg 9.76mg 121%
Fats 99.06g 41.56g 88%
Magnesium 0mg 347mg 83%
Fiber 0g 19.5g 78%
Zinc 0.02mg 7.9mg 72%
Vitamin B1 0mg 0.854mg 71%
Protein 0g 17.99g 36%
Selenium 0µg 13.5µg 25%
Folate 0µg 82µg 21%
Potassium 0mg 719mg 21%
Vitamin B6 0mg 0.247mg 19%
Calories 892kcal 525kcal 18%
Vitamin E 0.11mg 1.77mg 11%
Carbs 0g 28.13g 9%
Vitamin B2 0mg 0.1mg 8%
Vitamin B3 0mg 0.896mg 6%
Vitamin B5 0mg 0.324mg 6%
Choline 0.3mg 8.8mg 2%
Sodium 0mg 26mg 1%
Vitamin K 0.6µg 0µg 1%
Monounsaturated fat 6.332g 5.982g 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 8.63g N/A
Sugar 0g 2.99g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.184mg 0%
Threonine 0mg 0.686mg 0%
Isoleucine 0mg 0.819mg 0%
Leucine 0mg 1.321mg 0%
Lysine 0mg 0.952mg 0%
Methionine 0mg 0.502mg 0%
Phenylalanine 0mg 0.758mg 0%
Valine 0mg 1.095mg 0%
Histidine 0mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.019g 0.273g 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 Poppy seed
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
33%
Poppy seed
Minerals Daily Need Coverage Score
0%
Coconut oil
319%
Poppy seed

Comparison summary

Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in Saturated fat?
Poppy seed
Poppy seed is lower in Saturated fat (difference - 77.958g)
Which food is richer in vitamins?
Poppy seed
Poppy seed is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 5)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.2)
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.