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  6. Coconut oil vs. Rib eye steak

Coconut oil vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between coconut oil and rib eye steak

  • Rib eye steak is richer than coconut oil in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, vitamin B2, and phosphorus.
  • Daily need coverage for saturated fat for coconut oil is 364% higher.
  • Rib eye steak contains less saturated fat.

Food types used in this article are Oil, coconut and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Coconut oil vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4380%
Contains more CopperCopper +∞%
Contains more ZincZinc +29450%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +∞%
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 +166.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +16166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.1mg

All nutrients comparison - raw data values

Nutrient Coconut oil Rib eye steak DV% diff.
Saturated fat 82.475g 9.684g 331%
Fats 99.06g 21.81g 119%
Vitamin B12 0µg 2.1µg 88%
Zinc 0.02mg 5.91mg 54%
Selenium 0µg 29.7µg 54%
Protein 0g 23.69g 47%
Vitamin B6 0mg 0.477mg 37%
Vitamin B3 0mg 4.908mg 31%
Calories 892kcal 291kcal 30%
Cholesterol 0mg 80mg 27%
Iron 0.05mg 2.24mg 27%
Vitamin B2 0mg 0.287mg 22%
Phosphorus 0mg 152mg 22%
Vitamin B5 0mg 0.536mg 11%
Monounsaturated fat 6.332g 10.519g 10%
Choline 0.3mg 48.8mg 9%
Copper 0mg 0.08mg 9%
Potassium 0mg 260mg 8%
Vitamin B1 0mg 0.071mg 6%
Magnesium 0mg 22mg 5%
Polyunsaturated fat 1.702g 1.027g 5%
Manganese 0mg 0.08mg 3%
Folate 0µg 6µg 2%
Sodium 0mg 54mg 2%
Calcium 1mg 11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Vitamin K 0.6µg 1.6µg 1%
Vitamin A 0µg 8µg 1%
Vitamin E 0.11mg 0.1mg 0%
Trans fat 0.028g 1.478g N/A
Tryptophan 0mg 0.265mg 0%
Threonine 0mg 1.116mg 0%
Isoleucine 0mg 1.103mg 0%
Leucine 0mg 2.041mg 0%
Lysine 0mg 2.269mg 0%
Methionine 0mg 0.641mg 0%
Phenylalanine 0mg 0.95mg 0%
Valine 0mg 1.184mg 0%
Histidine 0mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.019g 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 1.676g 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +354.2%
Contains more OtherOther +9000%
Contains more ProteinProtein +∞%
Contains more WaterWater +181533.3%
~equal in Carbs ~0g

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains more Poly. FatPolyunsaturated fat +65.7%
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +66.1%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.