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Coconut vs. Olive — In-Depth Nutrition Comparison

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What are the differences between coconut and olive?

  • Coconut is higher in manganese, fiber, copper, selenium, phosphorus, and potassium, yet olive is higher in iron and vitamin E.
  • Coconut's daily need coverage for saturated fat is 141% more.
  • Coconut has 75 times more manganese than olive. While coconut has 1.5mg of manganese, olive has only 0.02mg.
  • The amount of saturated fat in olive is lower.

We used Nuts, coconut meat, raw and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Coconut vs Olive 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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +4350%
Contains more CopperCopper +73.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +3666.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +7400%
Contains more SeleniumSelenium +1022.2%
Contains more CalciumCalcium +528.6%
Contains more IronIron +35.8%

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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin B1Vitamin B1 +2100%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1359.5%
Contains more Vitamin B5Vitamin B5 +1900%
Contains more Vitamin B6Vitamin B6 +500%
Contains more FolateFolate +∞%
Contains more CholineCholine +17.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +296.4%
Contains more FatsFats +213.6%
Contains more CarbsCarbs +143.3%
Contains more WaterWater +70.2%
Contains more OtherOther +132.3%

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
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +453.5%
Contains more Poly. FatPolyunsaturated fat +148.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Olive DV% diff.
Saturated fat 29.698g 1.415g 129%
Manganese 1.5mg 0.02mg 64%
Fats 33.49g 10.68g 35%
Sodium 20mg 735mg 31%
Fiber 9g 3.2g 23%
Copper 0.435mg 0.251mg 20%
Selenium 10.1µg 0.9µg 17%
Monounsaturated fat 1.425g 7.888g 16%
Phosphorus 113mg 3mg 16%
Calories 354kcal 115kcal 12%
Iron 2.43mg 3.3mg 11%
Potassium 356mg 8mg 10%
Vitamin E 0.24mg 1.65mg 9%
Zinc 1.1mg 0.22mg 8%
Calcium 14mg 88mg 7%
Magnesium 32mg 4mg 7%
Folate 26µg 0µg 7%
Vitamin B5 0.3mg 0.015mg 6%
Protein 3.33g 0.84g 5%
Vitamin B1 0.066mg 0.003mg 5%
Polyunsaturated fat 0.366g 0.911g 4%
Carbs 15.23g 6.26g 3%
Vitamin B3 0.54mg 0.037mg 3%
Vitamin B6 0.054mg 0.009mg 3%
Vitamin C 3.3mg 0.9mg 3%
Vitamin B2 0.02mg 0mg 2%
Vitamin A 0µg 20µg 2%
Vitamin K 0.2µg 1.4µg 1%
Net carbs 6.23g 3.06g N/A
Sugar 6.23g 0g N/A
Choline 12.1mg 10.3mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0.026mg 0%
Isoleucine 0.131mg 0.031mg 0%
Leucine 0.247mg 0.05mg 0%
Lysine 0.147mg 0.032mg 0%
Methionine 0.062mg 0.012mg 0%
Phenylalanine 0.169mg 0.029mg 0%
Valine 0.202mg 0.038mg 0%
Histidine 0.077mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Olive
Minerals Daily Need Coverage Score
63%
Coconut
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 28.283g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 715mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 59)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.9)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.