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  6. Coconut vs. Vegetable oil

Coconut vs. Vegetable oil — In-Depth Nutrition Comparison

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How are Coconut and Vegetable oil different?

  • Coconut is higher in Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, and Potassium, however, Vegetable oil is richer in Vitamin E , and Vitamin K.
  • Daily need coverage for Vitamin E from Vegetable oil is 97% higher.
  • Vegetable oil has less Saturated Fat.

Nuts, coconut meat, raw and Oil, corn, peanut, and olive are the varieties used in this article.

Infographic

Coconut vs Vegetable 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
Vegetable oil
Vegetable oil
Contains more Calcium +∞%
Contains more Iron +1769.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +5400%
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%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +1769.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +5400%
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
7
:
2
Vegetable oil
Vegetable 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 E +6058.3%
Contains more Vitamin K +10400%
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%
Vegetable 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% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
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 E +6058.3%
Contains more Vitamin K +10400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Vegetable oil
Vegetable 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
Vegetable 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
0
:
3
Vegetable oil
Vegetable oil
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +3270.7%
Contains more Polyunsaturated fat +8925.4%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +3270.7%
Contains more Polyunsaturated fat +8925.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Vegetable 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 Vegetable oil Opinion
Net carbs 6.23g 0g Coconut
Protein 3.33g 0g Coconut
Fats 33.49g 100g Vegetable oil
Carbs 15.23g 0g Coconut
Calories 354kcal 884kcal Vegetable oil
Sugar 6.23g 0g Vegetable oil
Fiber 9g 0g Coconut
Calcium 14mg 0mg Coconut
Iron 2.43mg 0.13mg Coconut
Magnesium 32mg 0mg Coconut
Phosphorus 113mg 0mg Coconut
Potassium 356mg 0mg Coconut
Sodium 20mg 0mg Vegetable oil
Zinc 1.1mg 0.02mg Coconut
Copper 0.435mg 0mg Coconut
Manganese 1.5mg 0mg Coconut
Selenium 10.1µg 0µg Coconut
Vitamin E 0.24mg 14.78mg Vegetable 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 21µg Vegetable oil
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
Saturated Fat 29.698g 14.367g Vegetable oil
Monounsaturated Fat 1.425g 48.033g Vegetable oil
Polyunsaturated fat 0.366g 33.033g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Vegetable 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
29%
Vegetable oil
Minerals Daily Need Coverage Score
63%
Coconut
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Vegetable oil
Vegetable oil is lower in Saturated Fat (difference - 15.331g)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.3)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.