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  6. Coconut oil vs. Soybean raw

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

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A recap on differences between Coconut oil and Soybean raw

  • Soybean raw is higher than Coconut oil in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, and Potassium.
  • Coconut oil covers your daily Saturated Fat needs 398% more than Soybean raw.
  • The amount of Saturated Fat in Soybean raw is lower.

Food varieties used in this article are Oil, coconut and Soybeans, mature seeds, raw.

Infographic

Coconut oil vs Soybean raw 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.
Coconut oil
Coconut oil
1
:
9
Soybean raw
Soybean raw
Contains less Sodium -100%
Contains more Calcium +27600%
Contains more Iron +31300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +24350%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains less Sodium -100%
Contains more Calcium +27600%
Contains more Iron +31300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +24350%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
0
:
10
Soybean raw
Soybean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +672.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +7733.3%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +∞%
Contains more Vitamin E +672.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +7733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
4
Soybean raw
Soybean raw
Contains more Fats +396.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +28366.7%
Contains more Other +435.2%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +396.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +28366.7%
Contains more Other +435.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +43.8%
Contains less Saturated Fat -96.5%
Contains more Polyunsaturated fat +561.3%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +43.8%
Contains less Saturated Fat -96.5%
Contains more Polyunsaturated fat +561.3%

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 Soybean raw
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Soybean raw Opinion
Net carbs 0g 20.86g Soybean raw
Protein 0g 36.49g Soybean raw
Fats 99.06g 19.94g Coconut oil
Carbs 0g 30.16g Soybean raw
Calories 892kcal 446kcal Coconut oil
Sugar 0g 7.33g Coconut oil
Fiber 0g 9.3g Soybean raw
Calcium 1mg 277mg Soybean raw
Iron 0.05mg 15.7mg Soybean raw
Magnesium 0mg 280mg Soybean raw
Phosphorus 0mg 704mg Soybean raw
Potassium 0mg 1797mg Soybean raw
Sodium 0mg 2mg Coconut oil
Zinc 0.02mg 4.89mg Soybean raw
Copper 0mg 1.658mg Soybean raw
Manganese 0mg 2.517mg Soybean raw
Selenium 0µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.11mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0mg 0.874mg Soybean raw
Vitamin B2 0mg 0.87mg Soybean raw
Vitamin B3 0mg 1.623mg Soybean raw
Vitamin B5 0mg 0.793mg Soybean raw
Vitamin B6 0mg 0.377mg Soybean raw
Folate 0µg 375µg Soybean raw
Vitamin K 0.6µg 47µg Soybean raw
Tryptophan 0mg 0.591mg Soybean raw
Threonine 0mg 1.766mg Soybean raw
Isoleucine 0mg 1.971mg Soybean raw
Leucine 0mg 3.309mg Soybean raw
Lysine 0mg 2.706mg Soybean raw
Methionine 0mg 0.547mg Soybean raw
Phenylalanine 0mg 2.122mg Soybean raw
Valine 0mg 2.029mg Soybean raw
Histidine 0mg 1.097mg Soybean raw
Trans Fat 0.028g 0g Soybean raw
Saturated Fat 82.475g 2.884g Soybean raw
Monounsaturated Fat 6.332g 4.404g Coconut oil
Polyunsaturated fat 1.702g 11.255g Soybean raw
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
Minerals Daily Need Coverage Score
0%
Coconut oil
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 79.591g)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.2)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.