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  6. Coconut oil vs. Quinoa

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 for coconut oil is 411% higher.
  • Quinoa contains less saturated fat.
  • Coconut oil has a lower glycemic index than quinoa.

Food types used in this article are Oil, coconut and Quinoa, cooked.

Infographic

Coconut oil vs Quinoa 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%
Quinoa
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2880%
Contains more CopperCopper +∞%
Contains more ZincZinc +5350%
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%
Quinoa
Quinoa
7
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +472.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +7566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Quinoa DV% diff.
Saturated fat 82.475g 0.231g 374%
Fats 99.06g 1.92g 149%
Calories 892kcal 120kcal 39%
Manganese 0mg 0.631mg 27%
Phosphorus 0mg 152mg 22%
Copper 0mg 0.192mg 21%
Iron 0.05mg 1.49mg 18%
Monounsaturated fat 6.332g 0.528g 15%
Magnesium 0mg 64mg 15%
Fiber 0g 2.8g 11%
Folate 0µg 42µg 11%
Zinc 0.02mg 1.09mg 10%
Vitamin B6 0mg 0.123mg 9%
Vitamin B1 0mg 0.107mg 9%
Protein 0g 4.4g 9%
Vitamin B2 0mg 0.11mg 8%
Starch 17.63g 7%
Carbs 0g 21.3g 7%
Potassium 0mg 172mg 5%
Selenium 0µg 2.8µg 5%
Choline 0.3mg 23mg 4%
Polyunsaturated fat 1.702g 1.078g 4%
Vitamin B3 0mg 0.412mg 3%
Vitamin E 0.11mg 0.63mg 3%
Calcium 1mg 17mg 2%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Sodium 0mg 7mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.052mg 0%
Threonine 0mg 0.131mg 0%
Isoleucine 0mg 0.157mg 0%
Leucine 0mg 0.261mg 0%
Lysine 0mg 0.239mg 0%
Methionine 0mg 0.096mg 0%
Phenylalanine 0mg 0.185mg 0%
Valine 0mg 0.185mg 0%
Histidine 0mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more FatsFats +5059.4%
Contains more OtherOther +18.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +238600%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1099.2%
Contains more Poly. FatPolyunsaturated fat +57.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.