Coconut oil vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between coconut oil and sunflower oil

Coconut oil has less vitamin E, monounsaturated fat, and polyunsaturated fat.
Coconut oil's daily need coverage for saturated fat is 347% more.
Sunflower oil is lower in saturated fat.

The food varieties used in the comparison are Oil, coconut and Oil, sunflower, linoleic, (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.

Coconut oil

Sunflower oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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

Sunflower oil

Contains more CholineCholine

+∞%

Contains more Vitamin EVitamin E	+37245.5%
Contains more Vitamin KVitamin K	+800%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	82.475g	13g	316%
Vitamin E	0.11mg	41.08mg	273%
Polyunsaturated fat	1.702g	36.4g	231%
Monounsaturated fat	6.332g	46.2g	100%
Vitamin K	0.6µg	5.4µg	4%
Fats	99.06g	100g	1%
Iron	0.05mg	0mg	1%
Calories	892kcal	884kcal	0%
Calcium	1mg	0mg	0%
Zinc	0.02mg	0mg	0%
Trans fat	0.028g		N/A
Choline	0.3mg		0%
Omega-3 - ALA	0.019g		N/A
Omega-6 - Linoleic acid	1.676g		N/A