Olive oil vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between olive oil and coconut oil

The amount of vitamin E, vitamin K, iron, polyunsaturated fat, and monounsaturated fat in olive oil is higher than in coconut oil.
Coconut oil covers your daily saturated fat needs 343% more than olive oil.
Coconut oil has 130 times less vitamin E than olive oil. Olive oil has 14.35mg of vitamin E, while coconut oil has 0.11mg.
Olive oil contains less saturated fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Oil, coconut.

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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.

Olive oil

Coconut oil

Contains more PotassiumPotassium	+∞%
Contains more IronIron	+1020%

Contains more ZincZinc	+∞%
Contains less SodiumSodium	-100%

~equal in Magnesium ~0mg

~equal in Calcium ~1mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Olive oil

Coconut oil

Contains more Vitamin EVitamin E	+12945.5%
Contains more Vitamin KVitamin K	+9933.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

~equal in Choline ~0.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	13.808g	82.475g	312%
Monounsaturated fat	72.961g	6.332g	167%
Vitamin E	14.35mg	0.11mg	95%
Polyunsaturated fat	10.523g	1.702g	59%
Vitamin K	60.2µg	0.6µg	50%
Iron	0.56mg	0.05mg	6%
Fats	100g	99.06g	1%
Calories	884kcal	892kcal	0%
Calcium	1mg	1mg	0%
Potassium	1mg	0mg	0%
Zinc	0mg	0.02mg	0%
Sodium	2mg	0mg	0%
Trans fat		0.028g	N/A
Choline	0.3mg	0.3mg	0%
Omega-3 - ALA		0.019g	N/A
Omega-6 - Linoleic acid		1.676g	N/A