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  6. Fast food vs. Coconut oil

Fast food vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between fast food and coconut oil

  • Fast food is richer than coconut oil in iron, vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B1, zinc, folate, and phosphorus.
  • Daily need coverage for saturated fat for coconut oil is 390% higher.
  • Fast food contains less saturated fat.
  • Coconut oil has a lower glycemic index than fast food.

Food types used in this article are Fast foods, hamburger; single, regular patty; plain and Oil, coconut.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6020%
Contains more CopperCopper +∞%
Contains more ZincZinc +12500%
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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin DVitamin D +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +716.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +11366.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +128066.7%
Contains more OtherOther +67%
Contains more FatsFats +724.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 -94.6%
Contains more Mono. FatMonounsaturated fat +31%
~equal in Polyunsaturated fat ~1.702g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fast food Coconut oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Fast food Coconut oil DV% diff.
Saturated fat 4.493g 82.475g 354%
Fats 12.01g 99.06g 134%
Iron 3.06mg 0.05mg 38%
Vitamin B12 0.89µg 0µg 37%
Selenium 20.3µg 0µg 37%
Vitamin B3 5.617mg 0mg 35%
Protein 16.52g 0g 33%
Calories 297kcal 892kcal 30%
Vitamin B2 0.363mg 0mg 28%
Vitamin B1 0.317mg 0mg 26%
Zinc 2.52mg 0.02mg 23%
Folate 80µg 0µg 20%
Phosphorus 134mg 0mg 19%
Manganese 0.357mg 0mg 16%
Vitamin B6 0.212mg 0mg 16%
Sodium 331mg 0mg 14%
Copper 0.121mg 0mg 13%
Cholesterol 33mg 0mg 11%
Carbs 31.5g 0g 11%
Vitamin B5 0.53mg 0mg 11%
Starch 22.87g 9%
Fiber 1.7g 0g 7%
Choline 34.4mg 0.3mg 6%
Potassium 197mg 0mg 6%
Calcium 62mg 1mg 6%
Magnesium 27mg 0mg 6%
Vitamin K 4.9µg 0.6µg 4%
Monounsaturated fat 4.835g 6.332g 4%
Fructose 2.27g 3%
Vitamin E 0.38mg 0.11mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Net carbs 29.8g 0g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0g N/A
Trans fat 0.514g 0.028g N/A
Polyunsaturated fat 1.68g 1.702g 0%
Tryptophan 0.144mg 0mg 0%
Threonine 0.46mg 0mg 0%
Isoleucine 0.642mg 0mg 0%
Leucine 1.13mg 0mg 0%
Lysine 0.785mg 0mg 0%
Methionine 0.306mg 0mg 0%
Phenylalanine 0.67mg 0mg 0%
Valine 0.728mg 0mg 0%
Histidine 0.402mg 0mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g 0.019g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 1.391g 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Fast food
0%
Coconut oil
Minerals Daily Need Coverage Score
54%
Fast food
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Fast food
Fast food is lower in Saturated fat (difference - 77.982g)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $2.2)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 331mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 66)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.