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  6. Sweet roll vs. Coconut oil

Sweet roll vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and coconut oil

  • Coconut oil has less selenium, vitamin B1, vitamin B2, iron, folate, vitamin B3, and manganese than sweet roll.
  • Coconut oil covers your daily need for saturated fat, 397% more than sweet roll.
  • Coconut oil has less cholesterol.
  • The glycemic index of sweet roll is higher.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Oil, coconut.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +7100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3100%
Contains more CopperCopper +∞%
Contains more ZincZinc +2850%
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +1709.1%
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 +633.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +13666.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +82566.7%
Contains more OtherOther +86.8%
Contains more FatsFats +504%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 -96.3%
Contains more Poly. FatPolyunsaturated fat +339.1%
Contains more Mono. FatMonounsaturated fat +32%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet roll 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 Sweet roll Coconut oil DV% diff.
Saturated fat 3.079g 82.475g 361%
Fats 16.4g 99.06g 127%
Polyunsaturated fat 7.473g 1.702g 38%
Selenium 17µg 0µg 31%
Vitamin B1 0.324mg 0mg 27%
Calories 372kcal 892kcal 26%
Cholesterol 66mg 0mg 22%
Vitamin B2 0.265mg 0mg 20%
Iron 1.6mg 0.05mg 19%
Folate 72µg 0µg 18%
Carbs 50.9g 0g 17%
Vitamin B3 2.384mg 0mg 15%
Vitamin E 1.99mg 0.11mg 13%
Sodium 304mg 0mg 13%
Manganese 0.3mg 0mg 13%
Protein 6.2g 0g 12%
Phosphorus 76mg 0mg 11%
Fiber 2.4g 0g 10%
Copper 0.088mg 0mg 10%
Vitamin B6 0.107mg 0mg 8%
Vitamin B5 0.406mg 0mg 8%
Choline 41.3mg 0.3mg 7%
Calcium 72mg 1mg 7%
Vitamin A 62µg 0µg 7%
Vitamin B12 0.14µg 0µg 6%
Zinc 0.59mg 0.02mg 5%
Magnesium 17mg 0mg 4%
Monounsaturated fat 4.797g 6.332g 4%
Potassium 111mg 0mg 3%
Vitamin K 4.4µg 0.6µg 3%
Vitamin C 2mg 0mg 2%
Net carbs 48.5g 0g N/A
Sugar 31.73g 0g N/A
Trans fat 0.028g N/A
Tryptophan 0.074mg 0mg 0%
Threonine 0.211mg 0mg 0%
Isoleucine 0.259mg 0mg 0%
Leucine 0.458mg 0mg 0%
Lysine 0.243mg 0mg 0%
Methionine 0.117mg 0mg 0%
Phenylalanine 0.3mg 0mg 0%
Valine 0.291mg 0mg 0%
Histidine 0.145mg 0mg 0%
Omega-3 - DHA 0.004g 0g N/A
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
Sweet roll 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
31%
Sweet roll
0%
Coconut oil
Minerals Daily Need Coverage Score
35%
Sweet roll
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Sweet roll
Sweet roll is lower in Saturated fat (difference - 79.396g)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2.2)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 304mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 40)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.