Olive oil vs. Coconut oil — In-Depth Nutrition Comparison
Compare
Significant differences between olive oil and coconut oil
- The amount of vitamin E, vitamin K, iron, monounsaturated fat, and polyunsaturated 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.
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.
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1020% |
| Contains more ZincZinc | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +12945.5% |
| Contains more Vitamin KVitamin K | +9933.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Protein
~0g
~equal in
Fats
~99.06g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +1052.3% |
| Contains more Poly. FatPolyunsaturated fat | +518.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
34%
0%
Minerals Daily Need Coverage Score
2%
0%
Comparison summary
Which food is lower in Saturated fat?
Olive oil is lower in Saturated fat (difference - 68.667g)
Which food is cheaper?
Olive oil is cheaper (difference - $0.8)
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.