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

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Important differences between Coconut oil and Russian dressing

  • Coconut oil has less Vitamin K, Vitamin E , Vitamin B5, Vitamin B6, Iron, Vitamin C, Copper, and Potassium.
  • Coconut oil's daily need coverage for Saturated Fat is 400% more.
  • Russian dressing is lower in Saturated Fat.

The food varieties used in the comparison are Oil, coconut and Salad dressing, russian dressing.

Infographic

Coconut oil vs Russian dressing 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.
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 7.1% 3.9% 15% 23% 19% 6% 8.6% 148% 8.2% 8.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1100%
Contains more CopperCopper +∞%
Contains more ZincZinc +1000%
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 20% 35% 66% 0% 7.3% 11% 11% 24% 22% 0% 134% 3.8% 2.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2918.2%
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 +8850%
Contains more FolateFolate +∞%
Contains more CholineCholine +1433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
26% 32% 39% 3%
Protein: 0.69 g
Fats: 26.18 g
Carbs: 31.9 g
Water: 38.53 g
Other: 2.7 g
Contains more FatsFats +278.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +128333.3%
Contains more OtherOther +196.7%

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
10% 26% 64%
Saturated Fat: Sat. Fat 2.39 g
Monounsaturated Fat: Mono. Fat 5.928 g
Polyunsaturated fat: Poly. Fat 14.83 g
Contains less Sat. FatSaturated Fat -97.1%
Contains more Poly. FatPolyunsaturated fat +771.3%
~equal in Monounsaturated Fat ~5.928g

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 Russian 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Russian dressing Opinion
Calories 892kcal 355kcal Coconut oil
Protein 0g 0.69g Russian dressing
Fats 99.06g 26.18g Coconut oil
Vitamin C 0mg 6mg Russian dressing
Net carbs 0g 31.2g Russian dressing
Carbs 0g 31.9g Russian dressing
Magnesium 0mg 10mg Russian dressing
Calcium 1mg 13mg Russian dressing
Potassium 0mg 173mg Russian dressing
Iron 0.05mg 0.6mg Russian dressing
Sugar 0g 17.68g Coconut oil
Fiber 0g 0.7g Russian dressing
Copper 0mg 0.058mg Russian dressing
Zinc 0.02mg 0.22mg Russian dressing
Phosphorus 0mg 20mg Russian dressing
Sodium 0mg 1133mg Coconut oil
Vitamin A 0IU 577IU Russian dressing
Vitamin A RAE 0µg 29µg Russian dressing
Vitamin E 0.11mg 3.32mg Russian dressing
Manganese 0mg 0.063mg Russian dressing
Selenium 0µg 1.6µg Russian dressing
Vitamin B1 0mg 0.029mg Russian dressing
Vitamin B2 0mg 0.046mg Russian dressing
Vitamin B3 0mg 0.594mg Russian dressing
Vitamin B5 0mg 0.4mg Russian dressing
Vitamin B6 0mg 0.097mg Russian dressing
Vitamin K 0.6µg 53.7µg Russian dressing
Folate 0µg 5µg Russian dressing
Trans Fat 0.028g 0.17g Coconut oil
Choline 0.3mg 4.6mg Russian dressing
Saturated Fat 82.475g 2.39g Russian dressing
Monounsaturated Fat 6.332g 5.928g Coconut oil
Polyunsaturated fat 1.702g 14.83g Russian dressing
Omega-3 - ALA 0.019g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Russian 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
26%
Russian dressing
Minerals Daily Need Coverage Score
0%
Coconut oil
25%
Russian dressing

Comparison summary

Which food is lower in Saturated Fat?
Russian dressing
Russian dressing is lower in Saturated Fat (difference - 80.085g)
Which food is lower in glycemic index?
Russian dressing
Russian dressing is lower in glycemic index (difference - 0)
Which food is cheaper?
Russian dressing
Russian dressing is cheaper (difference - $2.2)
Which food is richer in minerals?
Russian dressing
Russian dressing is relatively richer in minerals
Which food is richer in vitamins?
Russian dressing
Russian dressing is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 17.68g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1133mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/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.