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Coconut oil vs. Shallot — In-Depth Nutrition Comparison

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The main differences between coconut oil and shallot

  • Shallot is richer than coconut oil in vitamin B6, iron, fiber, manganese, potassium, copper, vitamin C, phosphorus, and folate.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Shallot contains less saturated fat.
  • Coconut oil has a lower glycemic index than shallot.

Food types used in this article are Oil, coconut and Shallots, raw.

Infographic

Coconut oil vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2300%
Contains more CopperCopper +∞%
Contains more ZincZinc +1900%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin CVitamin C +∞%
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 +33.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +3666.7%
~equal in Vitamin A ~0µg
~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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +98960%
Contains more OtherOther +13.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +265900%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +45128.6%
Contains more Poly. FatPolyunsaturated fat +4264.1%
Contains less Sat. FatSaturated fat -100%

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 Shallot
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Shallot DV% diff.
Saturated fat 82.475g 0.017g 375%
Fats 99.06g 0.1g 152%
Calories 892kcal 72kcal 41%
Vitamin B6 0mg 0.345mg 27%
Monounsaturated fat 6.332g 0.014g 16%
Iron 0.05mg 1.2mg 14%
Manganese 0mg 0.292mg 13%
Fiber 0g 3.2g 13%
Polyunsaturated fat 1.702g 0.039g 11%
Copper 0mg 0.088mg 10%
Potassium 0mg 334mg 10%
Folate 0µg 34µg 9%
Vitamin C 0mg 8mg 9%
Phosphorus 0mg 60mg 9%
Carbs 0g 16.8g 6%
Vitamin B5 0mg 0.29mg 6%
Magnesium 0mg 21mg 5%
Vitamin B1 0mg 0.06mg 5%
Protein 0g 2.5g 5%
Calcium 1mg 37mg 4%
Zinc 0.02mg 0.4mg 3%
Choline 0.3mg 11.3mg 2%
Selenium 0µg 1.2µg 2%
Vitamin B2 0mg 0.02mg 2%
Vitamin B3 0mg 0.2mg 1%
Sodium 0mg 12mg 1%
Net carbs 0g 13.6g N/A
Sugar 0g 7.87g N/A
Vitamin E 0.11mg 0.04mg 0%
Vitamin K 0.6µg 0.8µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.028mg 0%
Threonine 0mg 0.098mg 0%
Isoleucine 0mg 0.106mg 0%
Leucine 0mg 0.149mg 0%
Lysine 0mg 0.125mg 0%
Methionine 0mg 0.027mg 0%
Phenylalanine 0mg 0.081mg 0%
Valine 0mg 0.11mg 0%
Histidine 0mg 0.043mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Shallot
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
14%
Shallot
Minerals Daily Need Coverage Score
0%
Coconut oil
21%
Shallot

Comparison summary

Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 82.458g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1.9)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is richer in vitamins?
Shallot
Shallot is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 30)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.