Coconut oil vs. Spread — In-Depth Nutrition Comparison
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Important differences between Coconut oil and Spread
- Coconut oil has less Vitamin E, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
- Coconut oil's daily need coverage for Saturated Fat is 401% more.
- Spread is lower in Saturated Fat.
The food varieties used in the comparison are Oil, coconut and Margarine-like spread, SMART BEAT Super Light without saturated fat.
Infographic
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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 more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more PotassiumPotassium | +∞% |
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 more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1445.5% |
| Contains more Vitamin KVitamin K | +1950% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0 g
Fats:
17.1 g
Carbs:
0 g
Water:
80.83 g
Other:
2.07 g
| Contains more FatsFats | +479.3% |
| Contains more WaterWater | +269333.3% |
| Contains more OtherOther | +127.5% |
~equal in
Protein
~0g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
82.475 g
Monounsaturated Fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
Saturated Fat:
Sat. Fat
2.22 g
Monounsaturated Fat:
Mono. Fat
7.6 g
Polyunsaturated fat:
Poly. Fat
3.98 g
| Contains less Sat. FatSaturated Fat | -97.3% |
| Contains more Mono. FatMonounsaturated Fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +133.8% |
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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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 892kcal | 158kcal |
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| Fats | 99.06g | 17.1g |
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| Calcium | 1mg |
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| Potassium | 0mg | 12mg |
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| Iron | 0.05mg |
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| Zinc | 0.02mg |
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| Sodium | 0mg | 755mg |
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| Vitamin A | 0IU | 4489IU |
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| Vitamin E | 0.11mg | 1.7mg |
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| Vitamin K | 0.6µg | 12.3µg |
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| Trans Fat | 0.028g | 2.45g |
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| Choline | 0.3mg |
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| Saturated Fat | 82.475g | 2.22g |
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| Monounsaturated Fat | 6.332g | 7.6g |
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| Polyunsaturated fat | 1.702g | 3.98g |
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| Omega-3 - ALA | 0.019g |
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| Omega-6 - Linoleic acid | 1.676g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
26%
Minerals Daily Need Coverage Score
0%
10%
Comparison summary
Which food is lower in Saturated Fat?
Spread is lower in Saturated Fat (difference - 80.255g)
Which food is cheaper?
Spread is cheaper (difference - $2.2)
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 755mg)
Which food is richer in minerals?
Coconut oil is relatively richer in minerals
Which food is richer in vitamins?
Coconut oil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)