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  6. Coconut oil vs. Rye

Coconut oil vs. Rye — In-Depth Nutrition Comparison

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How are coconut oil and rye different?

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B3, vitamin B1, and magnesium than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 411% higher.
  • Rye has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than rye (34).

Oil, coconut and Rye grain are the varieties used in this article.

Infographic

Coconut oil vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5160%
Contains more CopperCopper +∞%
Contains more ZincZinc +13150%
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%
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
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 +883.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +10033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Rye DV% diff.
Saturated fat 82.475g 0.197g 374%
Fats 99.06g 1.63g 150%
Manganese 0mg 2.577mg 112%
Fiber 0g 15.1g 60%
Phosphorus 0mg 332mg 47%
Copper 0mg 0.367mg 41%
Iron 0.05mg 2.63mg 32%
Vitamin B5 0mg 1.456mg 29%
Calories 892kcal 338kcal 28%
Vitamin B3 0mg 4.27mg 27%
Vitamin B1 0mg 0.316mg 26%
Magnesium 0mg 110mg 26%
Carbs 0g 75.86g 25%
Selenium 0µg 13.9µg 25%
Zinc 0.02mg 2.65mg 24%
Vitamin B6 0mg 0.294mg 23%
Protein 0g 10.34g 21%
Vitamin B2 0mg 0.251mg 19%
Potassium 0mg 510mg 15%
Monounsaturated fat 6.332g 0.208g 15%
Folate 0µg 38µg 10%
Polyunsaturated fat 1.702g 0.767g 6%
Vitamin E 0.11mg 0.85mg 5%
Choline 0.3mg 30.4mg 5%
Vitamin K 0.6µg 5.9µg 4%
Calcium 1mg 24mg 2%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.108mg 0%
Threonine 0mg 0.289mg 0%
Isoleucine 0mg 0.208mg 0%
Leucine 0mg 0.563mg 0%
Lysine 0mg 0.286mg 0%
Methionine 0mg 0.153mg 0%
Phenylalanine 0mg 0.435mg 0%
Valine 0mg 0.317mg 0%
Histidine 0mg 0.189mg 0%
Fructose 0.11g 0%
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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +5977.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35233.3%
Contains more OtherOther +72.5%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2944.2%
Contains more Poly. FatPolyunsaturated fat +121.9%
Contains less Sat. FatSaturated fat -99.8%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.