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

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Differences between coconut oil and soybean oil

Coconut oil contains less vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat than soybean oil.
Coconut oil's daily need coverage for saturated fat is 338% higher.
The amount of saturated fat in soybean oil is lower.

The food types used in this comparison are Oil, coconut and Oil, soybean, salad or cooking, (partially hydrogenated).

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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.

Coconut oil

Soybean oil

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 ~mg

~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.

Coconut oil

Soybean oil

Contains more Vitamin EVitamin E	+7263.6%
Contains more Vitamin KVitamin K	+4016.7%

~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			DV% diff.
Saturated fat	82.475g	14.9g	307%
Polyunsaturated fat	1.702g	37.6g	239%
Monounsaturated fat	6.332g	43g	92%
Vitamin E	0.11mg	8.1mg	53%
Vitamin K	0.6µg	24.7µg	20%
Omega-6 (Linoleic acid)	1.676g		10%
Fats	99.06g	100g	1%
Iron	0.05mg	0mg	1%
Omega-3 (ALA)	0.019g		1%
Calories	892kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	0.1	5.4	N/A
Calcium	1mg	0mg	0%
Zinc	0.02mg	0mg	0%
Trans fat	0.028g		N/A
Choline	0.3mg	0.2mg	0%