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  6. Coconut oil vs. Potato

Coconut oil vs. Potato — In-Depth Nutrition Comparison

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How are coconut oil and potatoes different?

  • Potatoes have more vitamin B6, vitamin C, potassium, copper, iron, manganese, fiber, phosphorus, and vitamin B1 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Potatoes have less saturated fat.
  • Coconut oil has a lower glycemic index (0) than potatoes (86).

Oil, coconut and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Coconut oil vs Potato 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%
Potato
Potato
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1520%
Contains more CopperCopper +∞%
Contains more ZincZinc +1400%
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%
Potato
Potato
9
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin CVitamin C +∞%
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 +233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +3933.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Potato DV% diff.
Saturated fat 82.475g 0.025g 375%
Fats 99.06g 0.09g 152%
Calories 892kcal 77kcal 41%
Vitamin B6 0mg 0.298mg 23%
Vitamin C 0mg 19.7mg 22%
Monounsaturated fat 6.332g 0.002g 16%
Potassium 0mg 425mg 13%
Copper 0mg 0.11mg 12%
Polyunsaturated fat 1.702g 0.042g 11%
Iron 0.05mg 0.81mg 10%
Manganese 0mg 0.2mg 9%
Phosphorus 0mg 57mg 8%
Fiber 0g 2.1g 8%
Vitamin B1 0mg 0.081mg 7%
Vitamin B3 0mg 1.061mg 7%
Starch 15.29g 6%
Vitamin B5 0mg 0.295mg 6%
Carbs 0g 17.49g 6%
Magnesium 0mg 23mg 5%
Protein 0g 2.05g 4%
Folate 0µg 15µg 4%
Zinc 0.02mg 0.3mg 3%
Choline 0.3mg 12.1mg 2%
Vitamin B2 0mg 0.032mg 2%
Selenium 0µg 0.4µg 1%
Calcium 1mg 12mg 1%
Vitamin K 0.6µg 2µg 1%
Vitamin E 0.11mg 0.01mg 1%
Net carbs 0g 15.39g N/A
Sugar 0g 0.82g N/A
Sodium 0mg 6mg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.021mg 0%
Threonine 0mg 0.067mg 0%
Isoleucine 0mg 0.066mg 0%
Leucine 0mg 0.098mg 0%
Lysine 0mg 0.107mg 0%
Methionine 0mg 0.032mg 0%
Phenylalanine 0mg 0.081mg 0%
Valine 0mg 0.103mg 0%
Histidine 0mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
4
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more FatsFats +109966.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +264066.7%
Contains more OtherOther +23.1%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +316500%
Contains more Poly. FatPolyunsaturated fat +3952.4%
Contains less Sat. FatSaturated fat -100%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.