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Shallot vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between shallot and coconut oil

  • Shallot is richer than coconut oil in vitamin B6, iron, fiber, manganese, potassium, copper, vitamin C, phosphorus, and folate.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Shallot contains less saturated fat.
  • Coconut oil has a lower glycemic index than shallot.

Food types used in this article are Shallots, raw and Oil, coconut.

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2300%
Contains more CopperCopper +∞%
Contains more ZincZinc +1900%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 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 KVitamin K +33.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +3666.7%
Contains more Vitamin EVitamin E +175%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +265900%
Contains more FatsFats +98960%
Contains more OtherOther +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -100%
Contains more Mono. FatMonounsaturated fat +45128.6%
Contains more Poly. FatPolyunsaturated fat +4264.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Coconut oil DV% diff.
Saturated fat 0.017g 82.475g 375%
Fats 0.1g 99.06g 152%
Calories 72kcal 892kcal 41%
Vitamin B6 0.345mg 0mg 27%
Monounsaturated fat 0.014g 6.332g 16%
Iron 1.2mg 0.05mg 14%
Manganese 0.292mg 0mg 13%
Fiber 3.2g 0g 13%
Polyunsaturated fat 0.039g 1.702g 11%
Copper 0.088mg 0mg 10%
Potassium 334mg 0mg 10%
Folate 34µg 0µg 9%
Vitamin C 8mg 0mg 9%
Phosphorus 60mg 0mg 9%
Carbs 16.8g 0g 6%
Vitamin B5 0.29mg 0mg 6%
Magnesium 21mg 0mg 5%
Vitamin B1 0.06mg 0mg 5%
Protein 2.5g 0g 5%
Calcium 37mg 1mg 4%
Zinc 0.4mg 0.02mg 3%
Choline 11.3mg 0.3mg 2%
Selenium 1.2µg 0µg 2%
Vitamin B2 0.02mg 0mg 2%
Vitamin B3 0.2mg 0mg 1%
Sodium 12mg 0mg 1%
Net carbs 13.6g 0g N/A
Sugar 7.87g 0g N/A
Vitamin E 0.04mg 0.11mg 0%
Vitamin K 0.8µg 0.6µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.028mg 0mg 0%
Threonine 0.098mg 0mg 0%
Isoleucine 0.106mg 0mg 0%
Leucine 0.149mg 0mg 0%
Lysine 0.125mg 0mg 0%
Methionine 0.027mg 0mg 0%
Phenylalanine 0.081mg 0mg 0%
Valine 0.11mg 0mg 0%
Histidine 0.043mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
14%
Shallot
0%
Coconut oil
Minerals Daily Need Coverage Score
21%
Shallot
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Shallot
Shallot is lower in Saturated fat (difference - 82.458g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $1.9)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is richer in vitamins?
Shallot
Shallot is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 30)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.