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  6. Coconut oil vs. Spaghetti

Coconut oil vs. Spaghetti — In-Depth Nutrition Comparison

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How are coconut oil and spaghetti different?

  • Spaghetti is higher than coconut oil in selenium, manganese, copper, phosphorus, fiber, and iron.
  • Coconut oil covers your daily need for saturated fat, 411% more than spaghetti.
  • Spaghetti is lower in saturated fat.
  • Spaghetti has a higher glycemic index (49) than coconut oil (0).

Oil, coconut and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Coconut oil vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +900%
Contains more CopperCopper +∞%
Contains more ZincZinc +2450%
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin KVitamin K +∞%
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 +∞%
Contains more CholineCholine +2033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Spaghetti DV% diff.
Saturated fat 82.475g 0.176g 374%
Fats 99.06g 0.93g 151%
Selenium 0µg 26.4µg 48%
Calories 892kcal 158kcal 37%
Monounsaturated fat 6.332g 0.131g 16%
Manganese 0mg 0.322mg 14%
Protein 0g 5.8g 12%
Copper 0mg 0.1mg 11%
Starch 26.01g 11%
Carbs 0g 30.86g 10%
Polyunsaturated fat 1.702g 0.326g 9%
Phosphorus 0mg 58mg 8%
Fiber 0g 1.8g 7%
Iron 0.05mg 0.5mg 6%
Magnesium 0mg 18mg 4%
Vitamin B6 0mg 0.049mg 4%
Zinc 0.02mg 0.51mg 4%
Vitamin B3 0mg 0.4mg 3%
Vitamin B2 0mg 0.02mg 2%
Vitamin B5 0mg 0.112mg 2%
Folate 0µg 7µg 2%
Vitamin B1 0mg 0.02mg 2%
Calcium 1mg 7mg 1%
Vitamin K 0.6µg 0µg 1%
Choline 0.3mg 6.4mg 1%
Potassium 0mg 44mg 1%
Net carbs 0g 29.06g N/A
Sugar 0g 0.56g N/A
Sodium 0mg 1mg 0%
Vitamin E 0.11mg 0.06mg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.083mg 0%
Threonine 0mg 0.206mg 0%
Isoleucine 0mg 0.228mg 0%
Leucine 0mg 0.44mg 0%
Lysine 0mg 0.133mg 0%
Methionine 0mg 0.065mg 0%
Phenylalanine 0mg 0.297mg 0%
Valine 0mg 0.262mg 0%
Histidine 0mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.019g 0.024g 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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +10551.6%
Contains more OtherOther +225%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +207000%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +4733.6%
Contains more Poly. FatPolyunsaturated fat +422.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.