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  6. Pork vs. Coconut oil

Pork vs. Coconut oil — In-Depth Nutrition Comparison

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How are pork and coconut oil different?

  • Pork has more selenium, vitamin B1, vitamin B6, phosphorus, vitamin B3, vitamin B12, vitamin B2, and zinc than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 386% higher.
  • Coconut oil has less cholesterol.

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Oil, coconut are the varieties used in this article.

Infographic

Pork 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.
Pork
Pork
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +1800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1640%
Contains more CopperCopper +∞%
Contains more ZincZinc +11850%
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.
Pork
Pork
12
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 +163.6%
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 FolateFolate +∞%
Contains more CholineCholine +31200%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Pork Coconut oil DV% diff.
Saturated fat 5.23g 82.475g 351%
Fats 13.92g 99.06g 131%
Selenium 45.3µg 0µg 82%
Vitamin B1 0.877mg 0mg 73%
Protein 27.32g 0g 55%
Vitamin B6 0.464mg 0mg 36%
Phosphorus 246mg 0mg 35%
Calories 242kcal 892kcal 33%
Vitamin B3 5.037mg 0mg 31%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Vitamin B2 0.321mg 0mg 25%
Zinc 2.39mg 0.02mg 22%
Choline 93.9mg 0.3mg 17%
Vitamin B5 0.698mg 0mg 14%
Potassium 423mg 0mg 12%
Iron 0.87mg 0.05mg 10%
Copper 0.073mg 0mg 8%
Vitamin D 1.3µg 0µg 7%
Magnesium 28mg 0mg 7%
Vitamin D 53IU 0IU 7%
Sodium 62mg 0mg 3%
Polyunsaturated fat 1.2g 1.702g 3%
Calcium 19mg 1mg 2%
Vitamin C 0.6mg 0mg 1%
Folate 5µg 0µg 1%
Vitamin K 0µg 0.6µg 1%
Vitamin E 0.29mg 0.11mg 1%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0mg 0%
Trans fat 0.028g N/A
Monounsaturated fat 6.19g 6.332g 0%
Tryptophan 0.338mg 0mg 0%
Threonine 1.234mg 0mg 0%
Isoleucine 1.26mg 0mg 0%
Leucine 2.177mg 0mg 0%
Lysine 2.446mg 0mg 0%
Methionine 0.712mg 0mg 0%
Phenylalanine 1.086mg 0mg 0%
Valine 1.473mg 0mg 0%
Histidine 1.067mg 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
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 WaterWater +192800%
Contains more FatsFats +611.6%
~equal in Carbs ~0g
~equal in Other ~0.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 -93.7%
Contains more Poly. FatPolyunsaturated fat +41.8%
~equal in Monounsaturated fat ~6.332g

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.