Coconut oil vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between Coconut oil and Quinoa
- Quinoa is richer than Coconut oil in Manganese, Phosphorus, Copper, Iron, Magnesium, Fiber, Folate, Zinc, and Vitamin B6.
- Daily need coverage for Saturated Fat from Coconut oil is 411% higher.
- Quinoa contains less Saturated Fat.
Food types used in this article are Oil, coconut and Quinoa, cooked.
Infographic
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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.
Contains
less
Sodium
-100%
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Calcium
+1600%
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Iron
+2880%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+∞%
Contains
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Zinc
+5350%
Contains
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Copper
+∞%
Contains
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Manganese
+∞%
Contains
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Selenium
+∞%
Contains
less
Sodium
-100%
Contains
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Calcium
+1600%
Contains
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Iron
+2880%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+∞%
Contains
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Zinc
+5350%
Contains
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Copper
+∞%
Contains
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Manganese
+∞%
Contains
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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.
:
Contains
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+472.7%
Contains
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Vitamin B1
+∞%
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Vitamin B2
+∞%
Contains
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Vitamin B3
+∞%
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Vitamin B6
+∞%
Contains
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Folate
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+472.7%
Contains
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Vitamin B1
+∞%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+5059.4%
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Other
+18.2%
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Protein
+∞%
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Carbs
+∞%
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Water
+238600%
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Contains
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Fats
+5059.4%
Contains
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Other
+18.2%
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
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Water
+238600%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1099.2%
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Polyunsaturated fat
+57.9%
Contains
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Saturated Fat
-99.7%
Saturated Fat:
82.475 g
Monounsaturated Fat:
6.332 g
Polyunsaturated fat:
1.702 g
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Contains
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Monounsaturated Fat
+1099.2%
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Polyunsaturated fat
+57.9%
Contains
less
Saturated Fat
-99.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 18.5g |
|
| Protein | 0g | 4.4g |
|
| Fats | 99.06g | 1.92g |
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| Carbs | 0g | 21.3g |
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| Calories | 892kcal | 120kcal |
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| Starch | 17.63g |
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| Sugar | 0g | 0.87g |
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| Fiber | 0g | 2.8g |
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| Calcium | 1mg | 17mg |
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| Iron | 0.05mg | 1.49mg |
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| Magnesium | 0mg | 64mg |
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| Phosphorus | 0mg | 152mg |
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| Potassium | 0mg | 172mg |
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| Sodium | 0mg | 7mg |
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| Zinc | 0.02mg | 1.09mg |
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| Copper | 0mg | 0.192mg |
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| Manganese | 0mg | 0.631mg |
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| Selenium | 0µg | 2.8µg |
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| Vitamin A | 0IU | 5IU |
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| Vitamin E | 0.11mg | 0.63mg |
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| Vitamin B1 | 0mg | 0.107mg |
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| Vitamin B2 | 0mg | 0.11mg |
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| Vitamin B3 | 0mg | 0.412mg |
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| Vitamin B6 | 0mg | 0.123mg |
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| Folate | 0µg | 42µg |
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| Vitamin K | 0.6µg | 0µg |
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| Tryptophan | 0mg | 0.052mg |
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| Threonine | 0mg | 0.131mg |
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| Isoleucine | 0mg | 0.157mg |
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| Leucine | 0mg | 0.261mg |
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| Lysine | 0mg | 0.239mg |
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| Methionine | 0mg | 0.096mg |
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| Phenylalanine | 0mg | 0.185mg |
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| Valine | 0mg | 0.185mg |
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| Histidine | 0mg | 0.127mg |
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| Trans Fat | 0.028g |
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| Saturated Fat | 82.475g | 0.231g |
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| Omega-3 - DHA | 0g | 0.015g |
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| Monounsaturated Fat | 6.332g | 0.528g |
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| Polyunsaturated fat | 1.702g | 1.078g |
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| Omega-6 - Linoleic acid | 1.676g |
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| Omega-3 - ALA | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
0%
38%
Comparison summary
Which food is lower in Saturated Fat?
Quinoa is lower in Saturated Fat (difference - 82.244g)
Which food is cheaper?
Quinoa is cheaper (difference - $2.2)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Coconut oil is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)