Coconut oil vs. Spread — In-Depth Nutrition Comparison
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Important differences between coconut oil and spread
- Coconut oil has more fats; however, spread has more vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
- Coconut oil's daily need coverage for saturated fat is 401% more.
- Coconut oil has 6 times more fats than spread. Coconut oil has 99.06g of fats, while spread has 17.1g.
- Spread is lower in saturated fat.
The food varieties used in the comparison are Oil, coconut and Margarine-like spread, SMART BEAT Super Light without saturated fat.
Infographic
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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.
| Contains more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more PotassiumPotassium | +∞% |
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.
| Contains more Vitamin EVitamin E | +1445.5% |
| Contains more Vitamin KVitamin K | +1950% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 82.475g | 2.22g | 365% |
| Fats | 99.06g | 17.1g | 126% |
| Calories | 892kcal | 158kcal | 37% |
| Sodium | 0mg | 755mg | 33% |
| Polyunsaturated fat | 1.702g | 3.98g | 15% |
| Vitamin E | 0.11mg | 1.7mg | 11% |
| Vitamin K | 0.6µg | 12.3µg | 10% |
| Omega-6 (Linoleic acid) | 1.676g | 10% | |
| Monounsaturated fat | 6.332g | 7.6g | 3% |
| Iron | 0.05mg | 1% | |
| Omega-3 (ALA) | 0.019g | 1% | |
| Weight per 100 calories | 11g | 63g | N/A |
| Unsaturated / Saturated Fat ratio | 0.1 | 5.2 | N/A |
| Calcium | 1mg | 0% | |
| Potassium | 0mg | 12mg | 0% |
| Zinc | 0.02mg | 0% | |
| Trans fat | 0.028g | 2.45g | N/A |
| Choline | 0.3mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0 g
Fats:
17.1 g
Carbs:
0 g
Water:
80.83 g
Other:
2.07 g
| Contains more FatsFats | +479.3% |
| Contains more WaterWater | +269333.3% |
~equal in
Protein
~0g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
Saturated fat:
Sat. Fat
2.22 g
Monounsaturated fat:
Mono. Fat
7.6 g
Polyunsaturated fat:
Poly. Fat
3.98 g
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +133.8% |
