Coconut oil vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between coconut oil and salsa
- Salsa is higher than coconut oil in iron, vitamin B6, vitamin A, copper, potassium, vitamin B3, and fiber.
- Coconut oil covers your daily saturated fat needs 412% more than salsa.
- The amount of saturated fat in salsa is lower.
Food varieties used in this article are Oil, coconut and USDA Commodity, salsa.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +4380% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 82.475g | 0.029g | 375% |
| Fats | 99.06g | 0.2g | 152% |
| Calories | 892kcal | 36kcal | 43% |
| Iron | 0.05mg | 2.24mg | 27% |
| Sodium | 0mg | 430mg | 19% |
| Monounsaturated fat | 6.332g | 0.016g | 16% |
| Vitamin B6 | 0mg | 0.149mg | 11% |
| Polyunsaturated fat | 1.702g | 0.107g | 11% |
| Copper | 0mg | 0.096mg | 11% |
| Potassium | 0mg | 270mg | 8% |
| Vitamin B3 | 0mg | 1.08mg | 7% |
| Fiber | 0g | 1.4g | 6% |
| Folate | 0µg | 19µg | 5% |
| Vitamin B1 | 0mg | 0.05mg | 4% |
| Phosphorus | 0mg | 30mg | 4% |
| Magnesium | 0mg | 16mg | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Vitamin A | 0µg | 28µg | 3% |
| Protein | 0g | 1.5g | 3% |
| Vitamin B2 | 0mg | 0.03mg | 2% |
| Carbs | 0g | 7g | 2% |
| Selenium | 0µg | 0.4µg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 0.6µg | 1% | |
| Zinc | 0.02mg | 0.17mg | 1% |
| Calcium | 1mg | 12mg | 1% |
| Net carbs | 0g | 5.6g | N/A |
| Trans fat | 0.028g | N/A | |
| Choline | 0.3mg | 0% | |
| Omega-3 - ALA | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 1.676g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more FatsFats | +49430% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +298900% |
| Contains more OtherOther | +75.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +39475% |
| Contains more Poly. FatPolyunsaturated fat | +1490.7% |
| Contains less Sat. FatSaturated fat | -100% |
