Beef vs. Coconut Oil
Nutrition comparison of Cooked Beef and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and coconut oil:
- Both beef and coconut oil are high in calories and saturated fat.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef has signficantly more calcium than coconut oil.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Coconut oil has 40.7 times less trans fat than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and coconut oil are high in calories. Coconut oil has 222% more calories than beef - beef has 277 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in fat and similar to coconut oil for carbs. Beef has a macronutrient ratio of 38:0:62 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Coconut Oil | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Beef is an excellent source of protein and it has more protein than coconut oil - beef has 25.4g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both beef and coconut oil are high in saturated fat. Coconut oil has 10 times more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Coconut oil has 40.7 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
cholesterol
Coconut oil has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Beef and coconut oil contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Beef and coconut oil contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Beef and coconut oil contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Beef and coconut oil contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Coconut Oil | |
|---|---|---|
| Thiamin | 0.051 MG | ~ |
| Riboflavin | 0.176 MG | ~ |
| Niacin | 4.537 MG | ~ |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than coconut oil - beef has 35mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Beef is a great source of iron and it has 44 times more iron than coconut oil - beef has 2.3mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Beef is a great source of potassium and it has more potassium than coconut oil - beef has 275mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Beef | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.019 G |
| Total | 0.056 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than beef per 100 grams.
| Beef | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.013 G | 0.076 G |
| linoleic acid | 0.39 G | 1.683 G |
| Total | 0.403 G | 1.759 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beef or Coconut Oil .
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut Oil (Oil, coconut) .
Cooked Beef g
()
|
Daily Values (%) |
Coconut Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or coconut oil contain more calories in 100 grams?Both beef and coconut oil are high in calories. Coconut oil has 220% more calories than beef - beef has 277 calories in 100g and coconut oil has 892 calories.
Is beef or coconut oil better for protein?
Beef is a fantastic source of protein and it has more protein than coconut oil - beef has 25.4g of protein per 100 grams and coconut oil does not contain significant amounts.