Coconut oil vs. Soybean oil — In-Depth Nutrition Comparison
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Differences between Coconut oil and Soybean oil
- Coconut oil contains less Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat than Soybean oil.
- Coconut oil's daily need coverage for Saturated Fat is 338% higher.
- The amount of Saturated Fat in Soybean oil is lower.
The food types used in this comparison are Oil, coconut and Oil, soybean, salad or cooking, (partially hydrogenated).
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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.
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
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Zinc
+∞%
Contains
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Calcium
+∞%
Contains
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Iron
+∞%
Contains
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Zinc
+∞%
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.
:
Contains
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Vitamin E
+7263.6%
Contains
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Vitamin K
+4016.7%
Contains
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Vitamin E
+7263.6%
Contains
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Vitamin K
+4016.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+∞%
Contains
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Other
+∞%
Equal in Fats - 100
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Contains
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Water
+∞%
Contains
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Other
+∞%
Equal in Fats - 100
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-81.9%
Contains
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Monounsaturated Fat
+579.1%
Contains
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Polyunsaturated fat
+2109.2%
Saturated Fat:
82.475 g
Monounsaturated Fat:
6.332 g
Polyunsaturated fat:
1.702 g
Saturated Fat:
14.9 g
Monounsaturated Fat:
43 g
Polyunsaturated fat:
37.6 g
Contains
less
Saturated Fat
-81.9%
Contains
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Monounsaturated Fat
+579.1%
Contains
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Polyunsaturated fat
+2109.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Fats | 99.06g | 100g |
|
| Calories | 892kcal | 884kcal |
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| Calcium | 1mg | 0mg |
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| Iron | 0.05mg | 0mg |
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| Zinc | 0.02mg | 0mg |
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| Vitamin E | 0.11mg | 8.1mg |
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| Vitamin K | 0.6µg | 24.7µg |
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| Trans Fat | 0.028g |
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| Saturated Fat | 82.475g | 14.9g |
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| Monounsaturated Fat | 6.332g | 43g |
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| Polyunsaturated fat | 1.702g | 37.6g |
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| Omega-6 - Linoleic acid | 1.676g |
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| Omega-3 - ALA | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
19%
Minerals Daily Need Coverage Score
0%
0%
Comparison summary
Which food is lower in Saturated Fat?
Soybean oil is lower in Saturated Fat (difference - 67.575g)
Which food is cheaper?
Soybean oil is cheaper (difference - $2.2)
Which food is richer in minerals?
Coconut oil is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.