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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

  • Olive has more Iron, Copper, Fiber, Vitamin E , Calcium, and Monounsaturated Fat, however, Coconut oil is richer in Polyunsaturated fat.
  • 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
:
1
Coconut oil
Coconut oil
Contains more Calcium +8700%
Contains more Iron +6500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1000%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +8700%
Contains more Iron +6500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1000%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -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
8
:
0
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +133.3%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +266533.3%
Contains more Other +145.1%
Contains more Fats +827.5%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +266533.3%
Contains more Other +145.1%
Contains more Fats +827.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Coconut oil
Coconut oil
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +24.6%
Contains more Polyunsaturated fat +86.8%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +24.6%
Contains more Polyunsaturated fat +86.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Coconut oil Opinion
Net carbs 3.06g 0g Olive
Protein 0.84g 0g Olive
Fats 10.68g 99.06g Coconut oil
Carbs 6.26g 0g Olive
Calories 115kcal 892kcal Coconut oil
Fiber 3.2g 0g Olive
Calcium 88mg 1mg Olive
Iron 3.3mg 0.05mg Olive
Magnesium 4mg 0mg Olive
Phosphorus 3mg 0mg Olive
Potassium 8mg 0mg Olive
Sodium 735mg 0mg Coconut oil
Zinc 0.22mg 0.02mg Olive
Copper 0.251mg 0mg Olive
Manganese 0.02mg 0mg Olive
Selenium 0.9µg 0µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.11mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0mg Olive
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg 0mg Olive
Vitamin B6 0.009mg 0mg Olive
Vitamin K 1.4µg 0.6µg Olive
Threonine 0.026mg 0mg Olive
Isoleucine 0.031mg 0mg Olive
Leucine 0.05mg 0mg Olive
Lysine 0.032mg 0mg Olive
Methionine 0.012mg 0mg Olive
Phenylalanine 0.029mg 0mg Olive
Valine 0.038mg 0mg Olive
Histidine 0.023mg 0mg Olive
Trans Fat 0g 0.028g Olive
Saturated Fat 1.415g 82.475g Olive
Monounsaturated Fat 7.888g 6.332g Olive
Polyunsaturated fat 0.911g 1.702g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Coconut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
0%
Coconut oil
Minerals Daily Need Coverage Score
35%
Olive
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 81.06g)
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $1.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.