Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut vs. Sunflower oil — In-Depth Nutrition Comparison

Compare

How are coconut and sunflower oil different?

  • Coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, potassium, and zinc; however, sunflower oil is richer in vitamin E.
  • Daily need coverage for vitamin E for sunflower oil is 272% higher.
  • Sunflower oil has less saturated fat.
  • Sunflower oil has a lower glycemic index (0) than coconut (59).

Nuts, coconut meat, raw and Oil, sunflower, linoleic, (partially hydrogenated) are the varieties used in this article.

Infographic

Coconut vs Sunflower 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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
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 +∞%
Contains more Vitamin EVitamin E +17016.7%
Contains more Vitamin KVitamin K +2600%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +198.6%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Mono. FatMonounsaturated fat +3142.1%
Contains more Poly. FatPolyunsaturated fat +9845.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Sunflower oil DV% diff.
Vitamin E 0.24mg 41.08mg 272%
Polyunsaturated fat 0.366g 36.4g 240%
Monounsaturated fat 1.425g 46.2g 112%
Fats 33.49g 100g 102%
Saturated fat 29.698g 13g 76%
Manganese 1.5mg 0mg 65%
Copper 0.435mg 0mg 48%
Fiber 9g 0g 36%
Iron 2.43mg 0mg 30%
Calories 354kcal 884kcal 27%
Selenium 10.1µg 0µg 18%
Phosphorus 113mg 0mg 16%
Potassium 356mg 0mg 10%
Zinc 1.1mg 0mg 10%
Magnesium 32mg 0mg 8%
Folate 26µg 0µg 7%
Protein 3.33g 0g 7%
Vitamin B5 0.3mg 0mg 6%
Vitamin B1 0.066mg 0mg 6%
Carbs 15.23g 0g 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.054mg 0mg 4%
Vitamin K 0.2µg 5.4µg 4%
Vitamin B3 0.54mg 0mg 3%
Choline 12.1mg 2%
Vitamin B2 0.02mg 0mg 2%
Sodium 20mg 0mg 1%
Calcium 14mg 0mg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
64%
Sunflower oil
Minerals Daily Need Coverage Score
63%
Coconut
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Sunflower oil
Sunflower oil is lower in Saturated fat (difference - 16.698g)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.1)
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.