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Coconut oil vs. Ranch dressing — In-Depth Nutrition Comparison

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What are the main differences between coconut oil and ranch dressing?

  • Ranch dressing has more vitamin K, phosphorus, vitamin E, vitamin B12, vitamin B2, selenium, and choline than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 378% higher.
  • Ranch dressing is lower in saturated fat.

We used Oil, coconut and Salad dressing, ranch dressing, regular types in this comparison.

Infographic

Coconut oil vs Ranch dressing 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 3.6% 8.4% 5.6% 11% 6.3% 4.6% 80% 118% 4.3% 19%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +500%
Contains more CopperCopper +∞%
Contains more ZincZinc +750%
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 0% 5% 44% 1.5% 3.8% 20% 1% 16% 6.9% 21% 336% 3% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1918.2%
Contains more Vitamin DVitamin D +∞%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +22283.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +10833.3%
~equal in Vitamin C ~0mg

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
45% 6% 46% 3%
Protein: 1.32 g
Fats: 44.54 g
Carbs: 5.9 g
Water: 45.68 g
Other: 2.56 g
Contains more FatsFats +122.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +152166.7%
Contains more OtherOther +181.3%

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
17% 22% 61%
Saturated fat: Sat. Fat 6.964 g
Monounsaturated fat: Mono. Fat 9.202 g
Polyunsaturated fat: Poly. Fat 25.796 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +1415.6%

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 Ranch dressing
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Coconut oil Ranch dressing DV% diff.
Saturated fat 82.475g 6.964g 343%
Polyunsaturated fat 1.702g 25.796g 161%
Vitamin K 0.6µg 134.3µg 111%
Fats 99.06g 44.54g 84%
Sodium 0mg 901mg 39%
Phosphorus 0mg 186mg 27%
Calories 892kcal 430kcal 23%
Vitamin E 0.11mg 2.22mg 14%
Cholesterol 0mg 26mg 9%
Monounsaturated fat 6.332g 9.202g 7%
Vitamin B12 0µg 0.17µg 7%
Vitamin B2 0mg 0.087mg 7%
Choline 0.3mg 32.8mg 6%
Selenium 0µg 3.5µg 6%
Vitamin B5 0mg 0.272mg 5%
Calcium 1mg 28mg 3%
Protein 0g 1.32g 3%
Iron 0.05mg 0.3mg 3%
Vitamin A 0µg 15µg 2%
Carbs 0g 5.9g 2%
Copper 0mg 0.019mg 2%
Vitamin B6 0mg 0.03mg 2%
Potassium 0mg 64mg 2%
Vitamin D 0µg 0.1µg 1%
Manganese 0mg 0.033mg 1%
Vitamin B1 0mg 0.015mg 1%
Fructose 0.68g 1%
Zinc 0.02mg 0.17mg 1%
Folate 0µg 4µg 1%
Magnesium 0mg 5mg 1%
Net carbs 0g 5.9g N/A
Vitamin D 0IU 3IU 0%
Sugar 0g 4.69g N/A
Starch 0.57g 0%
Vitamin B3 0mg 0.054mg 0%
Trans fat 0.028g 0.182g N/A
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.019g 3.276g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.139g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A
Omega-6 - Linoleic acid 1.676g 22.153g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Ranch dressing
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
37%
Ranch dressing
Minerals Daily Need Coverage Score
0%
Coconut oil
26%
Ranch dressing

Comparison summary

Which food is lower in Saturated fat?
Ranch dressing
Ranch dressing is lower in Saturated fat (difference - 75.511g)
Which food is lower in glycemic index?
Ranch dressing
Ranch dressing is lower in glycemic index (difference - 0)
Which food is cheaper?
Ranch dressing
Ranch dressing is cheaper (difference - $2.2)
Which food is richer in minerals?
Ranch dressing
Ranch dressing is relatively richer in minerals
Which food is richer in vitamins?
Ranch dressing
Ranch dressing is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.69g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 901mg)

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. Ranch dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173592/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.