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Vegetable vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between vegetable and coconut oil

  • Coconut oil contains less vitamin A, vitamin K, fiber, manganese, iron, vitamin B2, copper, phosphorus, and vitamin B1 than vegetable.
  • Coconut oil's daily need coverage for saturated fat is 412% higher.
  • The amount of saturated fat in vegetable is lower.
  • Coconut oil has a lower glycemic index. The glycemic index of coconut oil is 0, while the glycemic index of vegetable is 66.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Oil, coconut.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +2400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1540%
Contains more CopperCopper +∞%
Contains more ZincZinc +2350%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +245.5%
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 +3816.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +7933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +277333.3%
Contains more FatsFats +65940%
Contains more OtherOther +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 +63220%
Contains more Poly. FatPolyunsaturated fat +2263.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable 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 Vegetable Coconut oil DV% diff.
Saturated fat 0.031g 82.475g 375%
Fats 0.15g 99.06g 152%
Calories 65kcal 892kcal 41%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 0.6µg 19%
Fiber 4.4g 0g 18%
Monounsaturated fat 0.01g 6.332g 16%
Manganese 0.379mg 0mg 16%
Polyunsaturated fat 0.072g 1.702g 11%
Iron 0.82mg 0.05mg 10%
Copper 0.083mg 0mg 9%
Vitamin B2 0.12mg 0mg 9%
Phosphorus 51mg 0mg 7%
Protein 2.86g 0g 6%
Vitamin B6 0.074mg 0mg 6%
Vitamin B1 0.071mg 0mg 6%
Vitamin B3 0.851mg 0mg 5%
Potassium 169mg 0mg 5%
Magnesium 22mg 0mg 5%
Folate 19µg 0µg 5%
Carbs 13.09g 0g 4%
Vitamin C 3.2mg 0mg 4%
Zinc 0.49mg 0.02mg 4%
Choline 24.1mg 0.3mg 4%
Vitamin B5 0.151mg 0mg 3%
Vitamin E 0.38mg 0.11mg 2%
Calcium 25mg 1mg 2%
Sodium 35mg 0mg 2%
Selenium 0.3µg 0µg 1%
Net carbs 8.69g 0g N/A
Sugar 3.12g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.029mg 0mg 0%
Threonine 0.115mg 0mg 0%
Isoleucine 0.139mg 0mg 0%
Leucine 0.19mg 0mg 0%
Lysine 0.17mg 0mg 0%
Methionine 0.034mg 0mg 0%
Phenylalanine 0.12mg 0mg 0%
Valine 0.149mg 0mg 0%
Histidine 0.073mg 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
Vegetable 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
20%
Vegetable
0%
Coconut oil
Minerals Daily Need Coverage Score
19%
Vegetable
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 82.444g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.7)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 66)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.