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  6. Coconut oil vs. Canola oil

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

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How are coconut oil and canola oil different?

  • Canola oil has more vitamin E, vitamin K, polyunsaturated fat, omega-6 (Linoleic acid), omega-3 (ALA) and monounsaturated fat than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 376% higher.
  • Canola oil has less saturated fat.

Oil, coconut and Oil, canola are the varieties used in this article.

Infographic

Coconut oil vs Canola oil infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
~equal in Magnesium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 1.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 349% 0% 0% 0% 0% 0% 0% 178% 0%
Contains more Vitamin EVitamin E +15772.7%
Contains more Vitamin KVitamin K +11783.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~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

All nutrients comparison - raw data values

Nutrient Coconut oil Canola oil DV% diff.
Omega-3 (ALA) 0.019g 9.137g 570%
Saturated fat 82.475g 7.365g 341%
Polyunsaturated fat 1.702g 28.142g 176%
Monounsaturated fat 6.332g 63.276g 142%
Vitamin E 0.11mg 17.46mg 116%
Omega-6 (Linoleic acid) 1.676g 18.64g 100%
Vitamin K 0.6µg 71.3µg 59%
Fats 99.06g 100g 1%
Iron 0.05mg 0mg 1%
Calories 892kcal 884kcal 0%
Weight per 100 calories 11g 11g N/A
Unsaturated / Saturated Fat ratio 0.1 12 N/A
Calcium 1mg 0mg 0%
Zinc 0.02mg 0mg 0%
Trans fat 0.028g 0.395g N/A
Choline 0.3mg 0.2mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +899.3%
Contains more Poly. FatPolyunsaturated fat +1553.5%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.