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  6. Corn oil vs. Coconut oil

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

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A recap on the differences between corn oil and coconut oil

  • Corn oil is higher than coconut oil in vitamin E, monounsaturated fat, and polyunsaturated fat.
  • Coconut oil covers your daily saturated fat needs 348% more than corn oil.
  • Corn oil contains 130 times more vitamin E than coconut oil. While corn oil contains 14.3mg of vitamin E, coconut oil contains only 0.11mg.
  • The amount of saturated fat in corn oil is lower.

Food varieties used in this article are Oil, corn, industrial, and retail, all purpose salad or cooking and Oil, coconut.

Infographic

Corn oil vs Coconut 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
~equal in Magnesium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~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.
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% 286% 0% 0% 0% 0% 0% 0% 0% 4.8% 0% 0.11%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +12900%
Contains more Vitamin KVitamin K +216.7%
Contains more CholineCholine +50%
~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

All nutrients comparison - raw data values

Nutrient Corn oil Coconut oil DV% diff.
Polyunsaturated fat 54.677g 1.702g 353%
Saturated fat 12.948g 82.475g 316%
Vitamin E 14.3mg 0.11mg 95%
Monounsaturated fat 27.576g 6.332g 53%
Fats 100g 99.06g 1%
Iron 0mg 0.05mg 1%
Vitamin K 1.9µg 0.6µg 1%
Calories 900kcal 892kcal 0%
Calcium 0mg 1mg 0%
Zinc 0mg 0.02mg 0%
Trans fat 0.028g N/A
Choline 0.2mg 0.3mg 0%
Omega-3 - ALA 1.161g 0.019g N/A
Omega-6 - Linoleic acid 53.23g 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
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
14% 29% 57%
Saturated fat: Sat. Fat 12.948 g
Monounsaturated fat: Mono. Fat 27.576 g
Polyunsaturated fat: Poly. Fat 54.677 g
91% 7% 2%
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 -84.3%
Contains more Mono. FatMonounsaturated fat +335.5%
Contains more Poly. FatPolyunsaturated fat +3112.5%

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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. Corn oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171029/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.