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  6. Coconut oil vs. Fish sandwich

Coconut oil vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between coconut oil and fish sandwiches

  • Coconut oil has less selenium, vitamin B12, iron, vitamin B1, phosphorus, vitamin B3, and folate.
  • Coconut oil's daily need coverage for saturated fat is 403% more.
  • Fish sandwiches are lower in saturated fat.
  • Fish sandwiches have a higher glycemic index than coconut oil.

The food varieties used in the comparison are Oil, coconut and Fast foods, fish sandwich, with tartar sauce.

Infographic

Coconut oil vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2900%
Contains more CopperCopper +∞%
Contains more ZincZinc +2350%
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
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 +2166.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +9533.3%

All nutrients comparison - raw data values

Nutrient Coconut oil Fish sandwich DV% diff.
Saturated fat 82.475g 1.949g 366%
Fats 99.06g 12.45g 133%
Selenium 0µg 18µg 33%
Calories 892kcal 257kcal 32%
Polyunsaturated fat 1.702g 6.257g 30%
Vitamin B12 0µg 0.68µg 28%
Sodium 0mg 602mg 26%
Protein 0g 10.29g 21%
Iron 0.05mg 1.5mg 18%
Vitamin B1 0mg 0.21mg 18%
Phosphorus 0mg 116mg 17%
Vitamin B3 0mg 2.15mg 13%
Folate 0µg 46µg 12%
Cholesterol 0mg 35mg 12%
Manganese 0mg 0.264mg 11%
Vitamin K 0.6µg 13.6µg 11%
Vitamin B2 0mg 0.14mg 11%
Carbs 0g 26.69g 9%
Monounsaturated fat 6.332g 2.595g 9%
Copper 0mg 0.075mg 8%
Vitamin B5 0mg 0.37mg 7%
Potassium 0mg 206mg 6%
Magnesium 0mg 25mg 6%
Vitamin B6 0mg 0.07mg 5%
Choline 0.3mg 28.9mg 5%
Calcium 1mg 37mg 4%
Zinc 0.02mg 0.49mg 4%
Fiber 0g 1g 4%
Vitamin E 0.11mg 0.55mg 3%
Vitamin C 0mg 1.8mg 2%
Fructose 1.47g 2%
Vitamin D 0IU 9IU 1%
Vitamin A 0µg 6µg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 0g 25.69g N/A
Sugar 0g 3.53g N/A
Trans fat 0.028g 0.08g N/A
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.019g 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 1.676g 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more FatsFats +695.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +161366.7%
Contains more OtherOther +134.1%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +144%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +267.6%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.