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Vegetable oil vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between Vegetable oil and Coconut oil

  • Coconut oil has less Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Coconut oil's daily need coverage for Saturated Fat is 341% more.
  • Vegetable oil has 134 times more Vitamin E than Coconut oil. Vegetable oil has 14.78mg of Vitamin E , while Coconut oil has 0.11mg.
  • Vegetable oil is lower in Saturated Fat.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Oil, coconut.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
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 IronIron +160%
Contains more CalciumCalcium +∞%
~equal in Magnesium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0.02mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 E Vitamin E +13336.4%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Protein ~0g
~equal in Fats ~99.06g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated Fat: Sat. Fat 14.367 g
Monounsaturated Fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 -82.6%
Contains more Mono. FatMonounsaturated Fat +658.6%
Contains more Poly. FatPolyunsaturated fat +1840.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Coconut oil Opinion
Calories 884kcal 892kcal Coconut oil
Fats 100g 99.06g Vegetable oil
Calcium 0mg 1mg Coconut oil
Iron 0.13mg 0.05mg Vegetable oil
Zinc 0.02mg 0.02mg
Vitamin E 14.78mg 0.11mg Vegetable oil
Vitamin K 21µg 0.6µg Vegetable oil
Trans Fat 0.028g Vegetable oil
Choline 0.2mg 0.3mg Coconut oil
Saturated Fat 14.367g 82.475g Vegetable oil
Monounsaturated Fat 48.033g 6.332g Vegetable oil
Polyunsaturated fat 33.033g 1.702g Vegetable oil
Omega-3 - ALA 0.019g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
27%
Vegetable oil
0%
Coconut oil
Minerals Daily Need Coverage Score
1%
Vegetable oil
0%
Coconut oil

Comparison summary

Which food is lower in Saturated Fat?
Vegetable oil
Vegetable oil is lower in Saturated Fat (difference - 68.108g)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.