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  6. Coconut vs. Coconut oil

Coconut vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between coconut and coconut oil

  • Coconut oil contains less manganese, copper, fiber, iron, selenium, phosphorus, potassium, zinc, and magnesium than coconut.
  • Coconut oil's daily need coverage for saturated fat is 264% higher.
  • The amount of saturated fat in coconut is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Oil, coconut.

Infographic

Coconut vs Coconut oil 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4760%
Contains more CopperCopper +∞%
Contains more ZincZinc +5400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +118.2%
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 +3933.3%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Coconut oil DV% diff.
Saturated fat 29.698g 82.475g 240%
Fats 33.49g 99.06g 101%
Manganese 1.5mg 0mg 65%
Copper 0.435mg 0mg 48%
Fiber 9g 0g 36%
Iron 2.43mg 0.05mg 30%
Calories 354kcal 892kcal 27%
Selenium 10.1µg 0µg 18%
Phosphorus 113mg 0mg 16%
Monounsaturated fat 1.425g 6.332g 12%
Potassium 356mg 0mg 10%
Zinc 1.1mg 0.02mg 10%
Polyunsaturated fat 0.366g 1.702g 9%
Magnesium 32mg 0mg 8%
Protein 3.33g 0g 7%
Folate 26µg 0µg 7%
Vitamin B1 0.066mg 0mg 6%
Vitamin B5 0.3mg 0mg 6%
Carbs 15.23g 0g 5%
Vitamin B6 0.054mg 0mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 0mg 3%
Vitamin B2 0.02mg 0mg 2%
Choline 12.1mg 0.3mg 2%
Vitamin E 0.24mg 0.11mg 1%
Sodium 20mg 0mg 1%
Calcium 14mg 1mg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g N/A
Vitamin K 0.2µg 0.6µg 0%
Trans fat 0.028g N/A
Tryptophan 0.039mg 0mg 0%
Threonine 0.121mg 0mg 0%
Isoleucine 0.131mg 0mg 0%
Leucine 0.247mg 0mg 0%
Lysine 0.147mg 0mg 0%
Methionine 0.062mg 0mg 0%
Phenylalanine 0.169mg 0mg 0%
Valine 0.202mg 0mg 0%
Histidine 0.077mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +156533.3%
Contains more FatsFats +195.8%
~equal in Other ~0.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +344.4%
Contains more Poly. FatPolyunsaturated fat +365%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.