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  6. Coconut vs. Fish oil

Coconut vs. Fish oil — In-Depth Nutrition Comparison

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How are Coconut and Fish oil different?

  • Coconut is richer in Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, Potassium, and Zinc, while Fish oil is higher in Vitamin D.
  • Fish oil covers your daily need of Cholesterol 237% more than Coconut.

Nuts, coconut meat, raw and Fish oil, sardine types were used in this article.

Infographic

Coconut vs Fish 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.
Coconut
Coconut
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Coconut
Coconut
9
:
1
Fish oil
Fish oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +198.6%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +198.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Fish oil
Fish oil
Contains more Monounsaturated Fat +2274.8%
Contains more Polyunsaturated fat +8606.8%
Equal in Saturated Fat - 29.892
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains more Monounsaturated Fat +2274.8%
Contains more Polyunsaturated fat +8606.8%
Equal in Saturated Fat - 29.892

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Fish oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Coconut Fish oil Opinion
Net carbs 6.23g 0g Coconut
Protein 3.33g 0g Coconut
Fats 33.49g 100g Fish oil
Carbs 15.23g 0g Coconut
Calories 354kcal 902kcal Fish oil
Sugar 6.23g Fish oil
Fiber 9g 0g Coconut
Calcium 14mg 0mg Coconut
Iron 2.43mg 0mg Coconut
Magnesium 32mg 0mg Coconut
Phosphorus 113mg 0mg Coconut
Potassium 356mg 0mg Coconut
Sodium 20mg 0mg Fish oil
Zinc 1.1mg 0mg Coconut
Copper 0.435mg 0mg Coconut
Manganese 1.5mg 0mg Coconut
Selenium 10.1µg 0µg Coconut
Vitamin E 0.24mg Coconut
Vitamin D 0IU 332IU Fish oil
Vitamin D 0µg 8.3µg Fish oil
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0mg Coconut
Vitamin B2 0.02mg 0mg Coconut
Vitamin B3 0.54mg 0mg Coconut
Vitamin B5 0.3mg 0mg Coconut
Vitamin B6 0.054mg 0mg Coconut
Folate 26µg 0µg Coconut
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Cholesterol 0mg 710mg Coconut
Saturated Fat 29.698g 29.892g Coconut
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 1.425g 33.841g Fish oil
Polyunsaturated fat 0.366g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Coconut
21%
Fish oil
Minerals Daily Need Coverage Score
63%
Coconut
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Coconut
Coconut is lower in Saturated Fat (difference - 0.194g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.