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  6. Coconut oil vs. Soybean meal

Coconut oil vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between coconut oil and soybean meal?

  • Soybean meal has more copper, iron, manganese, phosphorus, folate, potassium, magnesium, vitamin B1, and zinc than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 411% higher.
  • Soybean meal is lower in saturated fat.
  • Soybean meal has a higher glycemic index (68) than coconut oil (0).

We used Oil, coconut and Soy meal, defatted, raw types in this comparison.

Infographic

Coconut oil vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +24300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +27300%
Contains more CopperCopper +∞%
Contains more ZincZinc +25200%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Soybean meal DV% diff.
Saturated fat 82.475g 0.268g 374%
Copper 0mg 2mg 222%
Iron 0.05mg 13.7mg 171%
Manganese 0mg 3.8mg 165%
Fats 99.06g 2.39g 149%
Phosphorus 0mg 701mg 100%
Protein 0g 49.2g 98%
Folate 0µg 303µg 76%
Magnesium 0mg 306mg 73%
Potassium 0mg 2490mg 73%
Vitamin B1 0mg 0.691mg 58%
Zinc 0.02mg 5.06mg 46%
Vitamin B6 0mg 0.569mg 44%
Vitamin B5 0mg 1.976mg 40%
Calories 892kcal 337kcal 28%
Calcium 1mg 244mg 24%
Vitamin B2 0mg 0.251mg 19%
Vitamin B3 0mg 2.587mg 16%
Monounsaturated fat 6.332g 0.409g 15%
Carbs 0g 35.89g 12%
Selenium 0µg 3.3µg 6%
Polyunsaturated fat 1.702g 1.045g 4%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 0g 35.89g N/A
Sodium 0mg 3mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.653mg 0%
Threonine 0mg 1.952mg 0%
Isoleucine 0mg 2.18mg 0%
Leucine 0mg 3.66mg 0%
Lysine 0mg 2.991mg 0%
Methionine 0mg 0.606mg 0%
Phenylalanine 0mg 2.346mg 0%
Valine 0mg 2.243mg 0%
Histidine 0mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +4044.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23033.3%
Contains more OtherOther +513.2%

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% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +1448.2%
Contains more Poly. FatPolyunsaturated fat +62.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.