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  6. Ranch dressing vs. Coconut oil

Ranch dressing vs. Coconut oil — In-Depth Nutrition Comparison

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What are the main differences between ranch dressing and coconut oil?

  • Ranch dressing is richer in vitamin K, phosphorus, vitamin E, vitamin B12, vitamin B2, and selenium, while coconut oil is higher in fats.
  • Coconut oil's daily need coverage for saturated fat is 378% higher.

We used Salad dressing, ranch dressing, regular and Oil, coconut types in this comparison.

Infographic

Ranch dressing vs Coconut 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 3.6% 8.4% 5.6% 11% 6.3% 4.6% 80% 118% 4.3% 19%
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 +2700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +500%
Contains more CopperCopper +∞%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 1.5% 5% 44% 3.8% 20% 1% 16% 6.9% 21% 336% 3%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1918.2%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +22283.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ranch dressing Coconut oil DV% diff.
Saturated fat 6.964g 82.475g 343%
Omega-3 (ALA) 3.276g 0.019g 204%
Polyunsaturated fat 25.796g 1.702g 161%
Omega-6 (Linoleic acid) 22.153g 1.676g 120%
Vitamin K 134.3µg 0.6µg 111%
Fats 44.54g 99.06g 84%
Sodium 901mg 0mg 39%
Phosphorus 186mg 0mg 27%
Calories 430kcal 892kcal 23%
Vitamin E 2.22mg 0.11mg 14%
Cholesterol 26mg 0mg 9%
Vitamin B2 0.087mg 0mg 7%
Vitamin B12 0.17µg 0µg 7%
Monounsaturated fat 9.202g 6.332g 7%
Selenium 3.5µg 0µg 6%
Choline 32.8mg 0.3mg 6%
Vitamin B5 0.272mg 0mg 5%
Protein 1.32g 0g 3%
Calcium 28mg 1mg 3%
Iron 0.3mg 0.05mg 3%
Carbs 5.9g 0g 2%
Potassium 64mg 0mg 2%
Copper 0.019mg 0mg 2%
Vitamin A 15µg 0µg 2%
Vitamin B6 0.03mg 0mg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 5mg 0mg 1%
Zinc 0.17mg 0.02mg 1%
Manganese 0.033mg 0mg 1%
Vitamin B1 0.015mg 0mg 1%
Folate 4µg 0µg 1%
Fructose 0.68g 1%
Weight per 100 calories 23g 11g N/A
Unsaturated / Saturated Fat ratio 5 0.1 N/A
Net carbs 5.9g 0g N/A
Vitamin D* 3 IU 0 IU 0%
Sugar 4.69g 0g N/A
Starch 0.57g 0%
Vitamin B3 0.054mg 0mg 0%
Trans fat 0.182g 0.028g N/A
Omega-3 (DHA) 0.004g 0g N/A
Omega-3 (Eicosatrienoic acid) 0.001g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.139g 0g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.001g 0g N/A
Omega-6 (Eicosadienoic acid) 0.019g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
45% 6% 46% 3%
Protein: 1.32 g
Fats: 44.54 g
Carbs: 5.9 g
Water: 45.68 g
Other: 2.56 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 +152166.7%
Contains more FatsFats +122.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 22% 61%
Saturated fat: Sat. Fat 6.964 g
Monounsaturated fat: Mono. Fat 9.202 g
Polyunsaturated fat: Poly. Fat 25.796 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 -91.6%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +1415.6%

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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. Ranch dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173592/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.