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  6. Coconut oil vs. Mayonnaise

Coconut oil vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between coconut oil and mayonnaise

  • Coconut oil has less vitamin K, vitamin E, choline, polyunsaturated fat, and monounsaturated fat.
  • Coconut oil's daily need coverage for saturated fat is 354% more.
  • Mayonnaise is lower in saturated fat.

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

Infographic

Coconut oil vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +320%
Contains more CopperCopper +∞%
Contains more ZincZinc +650%
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2881.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +27066.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +11300%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~0mg

All nutrients comparison - raw data values

Nutrient Coconut oil Mayonnaise DV% diff.
Saturated fat 82.475g 11.703g 322%
Polyunsaturated fat 1.702g 44.69g 287%
Vitamin K 0.6µg 163µg 135%
Fats 99.06g 74.85g 37%
Sodium 0mg 635mg 28%
Monounsaturated fat 6.332g 16.843g 26%
Vitamin E 0.11mg 3.28mg 21%
Cholesterol 0mg 42mg 14%
Calories 892kcal 680kcal 11%
Choline 0.3mg 34.2mg 6%
Vitamin B12 0µg 0.12µg 5%
Selenium 0µg 2.3µg 4%
Vitamin B5 0mg 0.172mg 3%
Phosphorus 0mg 21mg 3%
Vitamin A 0µg 16µg 2%
Iron 0.05mg 0.21mg 2%
Protein 0g 0.96g 2%
Copper 0mg 0.019mg 2%
Folate 0µg 5µg 1%
Vitamin B2 0mg 0.019mg 1%
Vitamin B6 0mg 0.008mg 1%
Vitamin B1 0mg 0.01mg 1%
Vitamin D 0µg 0.2µg 1%
Zinc 0.02mg 0.15mg 1%
Potassium 0mg 20mg 1%
Calcium 1mg 8mg 1%
Vitamin D 0IU 7IU 1%
Carbs 0g 0.57g 0%
Net carbs 0g 0.57g N/A
Magnesium 0mg 1mg 0%
Sugar 0g 0.57g N/A
Manganese 0mg 0.007mg 0%
Trans fat 0.028g 0.187g N/A
Tryptophan 0mg 0.017mg 0%
Threonine 0mg 0.055mg 0%
Isoleucine 0mg 0.065mg 0%
Leucine 0mg 0.095mg 0%
Lysine 0mg 0.072mg 0%
Methionine 0mg 0.035mg 0%
Phenylalanine 0mg 0.057mg 0%
Valine 0mg 0.074mg 0%
Histidine 0mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.019g 5.331g N/A
Omega-3 - Eicosatrienoic acid 0g 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.125g N/A
Omega-6 - Eicosadienoic acid 0g 0.03g N/A
Omega-6 - Linoleic acid 1.676g 38.942g 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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more FatsFats +32.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72066.7%
Contains more OtherOther +116.5%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +166%
Contains more Poly. FatPolyunsaturated fat +2525.7%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.