Coconut Oil vs. Chicken Breast
Nutrition comparison of Coconut Oil and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and chicken breast:
- Both coconut oil and chicken breast are high in calories.
- Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than coconut oil.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and chicken breast are high in calories. Coconut oil has 441% more calories than chicken breast - coconut oil has 892 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, coconut oil is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Coconut oil has a macronutrient ratio of 0:0:100 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Chicken Breast | |
|---|---|---|
| Protein | ~ | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Chicken breast is an excellent source of protein and it has more protein than coconut oil - chicken breast has 31g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and chicken breast has 99% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both coconut oil and chicken breast are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than coconut oil - chicken breast has 6ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than coconut oil - chicken breast has 5iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and chicken breast contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Coconut oil and chicken breast contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Coconut Oil | Chicken Breast | |
|---|---|---|
| Thiamin | ~ | 0.07 MG |
| Riboflavin | ~ | 0.114 MG |
| Niacin | ~ | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has 14 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 19 times more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has more potassium than coconut oil - chicken breast has 256mg 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, chicken breast has more DHA than coconut oil per 100 grams. Both coconut oil and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Coconut Oil | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.019 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than chicken breast per 100 grams.
| Coconut Oil | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 1.683 G | 0.59 G |
| Total | 1.683 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Coconut Oil g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut oil or chicken breast contain more calories in 100 grams?Both coconut oil and chicken breast are high in calories. Coconut oil has 440% more calories than chicken breast - coconut oil has 892 calories in 100g and chicken breast has 165 calories.
Is chicken breast or coconut oil better for protein?
Chicken breast is a fantastic source of protein and it has more protein than coconut oil - chicken breast has 31g of protein per 100 grams and coconut oil does not contain significant amounts.