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  6. Olive vs. Coconut oil

Olive vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between olive and coconut oil

  • The amount of iron, copper, fiber, vitamin E, calcium, vitamin A, and monounsaturated fat in olive is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 405% more than olive.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Oil, coconut.

Infographic

Olive 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.
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +8700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6500%
Contains more CopperCopper +∞%
Contains more ZincZinc +1000%
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.
Olive
Olive
9
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more CholineCholine +3333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Olive Coconut oil DV% diff.
Saturated fat 1.415g 82.475g 368%
Fats 10.68g 99.06g 136%
Iron 3.3mg 0.05mg 41%
Calories 115kcal 892kcal 39%
Sodium 735mg 0mg 32%
Copper 0.251mg 0mg 28%
Fiber 3.2g 0g 13%
Vitamin E 1.65mg 0.11mg 10%
Calcium 88mg 1mg 9%
Polyunsaturated fat 0.911g 1.702g 5%
Monounsaturated fat 7.888g 6.332g 4%
Vitamin A 20µg 0µg 2%
Protein 0.84g 0g 2%
Selenium 0.9µg 0µg 2%
Zinc 0.22mg 0.02mg 2%
Carbs 6.26g 0g 2%
Choline 10.3mg 0.3mg 2%
Manganese 0.02mg 0mg 1%
Vitamin C 0.9mg 0mg 1%
Magnesium 4mg 0mg 1%
Vitamin B6 0.009mg 0mg 1%
Vitamin K 1.4µg 0.6µg 1%
Net carbs 3.06g 0g N/A
Potassium 8mg 0mg 0%
Phosphorus 3mg 0mg 0%
Vitamin B1 0.003mg 0mg 0%
Vitamin B3 0.037mg 0mg 0%
Vitamin B5 0.015mg 0mg 0%
Trans fat 0g 0.028g N/A
Threonine 0.026mg 0mg 0%
Isoleucine 0.031mg 0mg 0%
Leucine 0.05mg 0mg 0%
Lysine 0.032mg 0mg 0%
Methionine 0.012mg 0mg 0%
Phenylalanine 0.029mg 0mg 0%
Valine 0.038mg 0mg 0%
Histidine 0.023mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +266533.3%
Contains more OtherOther +145.1%
Contains more FatsFats +827.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -98.3%
Contains more Mono. FatMonounsaturated fat +24.6%
Contains more Poly. FatPolyunsaturated fat +86.8%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.