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Coconut oil vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between coconut oil and smoothie

  • Smoothie is richer than coconut oil in vitamin C, vitamin B12, vitamin A, vitamin B6, and vitamin B3.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Smoothie contains less saturated fat.
  • Coconut oil has a lower glycemic index than smoothie.

Food types used in this article are Oil, coconut and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Coconut oil vs Smoothie 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% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more ZincZinc +∞%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +4000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +200%
~equal in Magnesium ~mg
~equal in Copper ~mg
~equal in Phosphorus ~mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B5 ~mg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Coconut oil Smoothie DV% diff.
Saturated fat 82.475g 0g 375%
Fats 99.06g 0g 152%
Calories 892kcal 37kcal 43%
Vitamin C 0mg 24.5mg 27%
Monounsaturated fat 6.332g 16%
Polyunsaturated fat 1.702g 11%
Vitamin B12 0µg 0.24µg 10%
Vitamin B6 0mg 0.082mg 6%
Vitamin B3 0mg 0.816mg 5%
Calcium 1mg 41mg 4%
Carbs 0g 8.16g 3%
Protein 0g 1.22g 2%
Vitamin K 0.6µg 1%
Vitamin E 0.11mg 1%
Sodium 0mg 29mg 1%
Iron 0.05mg 0.15mg 1%
Potassium 0mg 24mg 1%
Net carbs 0g 8.16g N/A
Sugar 0g 7.35g N/A
Zinc 0.02mg 0%
Trans fat 0.028g 0g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more FatsFats +∞%
Contains more OtherOther +167.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +300833.3%

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.