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  6. Coconut oil vs. Soy milk

Coconut oil vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between Coconut oil and Soy milk?

  • Soy milk is richer than Coconut oil in Copper, Manganese, Selenium, Vitamin B5, Phosphorus, Iron, Magnesium, Vitamin B6, and Vitamin B2.
  • Coconut oil's daily need coverage for Saturated Fat is 411% more.
  • The amount of Saturated Fat in Soy milk is lower.

We used Oil, coconut and Soymilk, original and vanilla, unfortified types in this article.

Infographic

Coconut oil vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1180%
Contains more CopperCopper +∞%
Contains more ZincZinc +500%
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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 Vitamin KVitamin K +400%
Contains more FolateFolate +∞%
Contains more CholineCholine +7766.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.11mg
~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% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more FatsFats +5560.6%
Contains more OtherOther +40%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +293400%

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
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated Fat +1479.1%
Contains more Poly. FatPolyunsaturated fat +77.1%
Contains less Sat. FatSaturated Fat -99.8%

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 Soy milk
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 Soy milk Opinion
Calories 892kcal 54kcal Coconut oil
Protein 0g 3.27g Soy milk
Fats 99.06g 1.75g Coconut oil
Net carbs 0g 5.68g Soy milk
Carbs 0g 6.28g Soy milk
Magnesium 0mg 25mg Soy milk
Calcium 1mg 25mg Soy milk
Potassium 0mg 118mg Soy milk
Iron 0.05mg 0.64mg Soy milk
Sugar 0g 3.99g Coconut oil
Fiber 0g 0.6g Soy milk
Copper 0mg 0.128mg Soy milk
Zinc 0.02mg 0.12mg Soy milk
Phosphorus 0mg 52mg Soy milk
Sodium 0mg 51mg Coconut oil
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.11mg 0.11mg
Manganese 0mg 0.223mg Soy milk
Selenium 0µg 4.8µg Soy milk
Vitamin B1 0mg 0.06mg Soy milk
Vitamin B2 0mg 0.069mg Soy milk
Vitamin B3 0mg 0.513mg Soy milk
Vitamin B5 0mg 0.373mg Soy milk
Vitamin B6 0mg 0.077mg Soy milk
Vitamin K 0.6µg 3µg Soy milk
Folate 0µg 18µg Soy milk
Trans Fat 0.028g 0g Soy milk
Choline 0.3mg 23.6mg Soy milk
Saturated Fat 82.475g 0.205g Soy milk
Monounsaturated Fat 6.332g 0.401g Coconut oil
Polyunsaturated fat 1.702g 0.961g Coconut oil
Tryptophan 0mg 0.038mg Soy milk
Threonine 0mg 0.108mg Soy milk
Isoleucine 0mg 0.114mg Soy milk
Leucine 0mg 0.186mg Soy milk
Lysine 0mg 0.131mg Soy milk
Methionine 0mg 0.027mg Soy milk
Phenylalanine 0mg 0.113mg Soy milk
Valine 0mg 0.117mg Soy milk
Histidine 0mg 0.061mg Soy milk
Omega-3 - ALA 0.019g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
0%
Coconut oil
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 82.27g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.4)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 37)
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.