Coconut Oil vs. Coconut
Nutrition comparison of Coconut Oil and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and coconut:
- Both coconut and coconut oil are high in calories and saturated fat.
- Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and coconut oil are high in calories. Coconut oil has 152% more calories than coconut - coconut has 354 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and heavier in fat compared to coconut per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Coconut | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 100% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - coconut has 9g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Coconut has more protein than coconut oil - coconut has 3.3g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut and coconut oil are high in saturated fat. Coconut oil has 178% more saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and coconut are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than coconut oil - coconut has 3.3mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut and coconut oil contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Coconut and coconut oil contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Coconut | |
|---|---|---|
| Thiamin | ~ | 0.066 MG |
| Riboflavin | ~ | 0.02 MG |
| Niacin | ~ | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | ~ | 0.054 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Coconut has 13 times more calcium than coconut oil - coconut has 14mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Coconut is a great source of iron and it has 47 times more iron than coconut oil - coconut has 2.4mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Coconut is an excellent source of potassium and it has more potassium than coconut oil - coconut has 356mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than coconut per 100 grams.
| Coconut Oil | Coconut | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.366 G |
| Total | 1.759 G | 0.366 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 Coconut (Nuts, coconut meat, raw) .
Coconut Oil g
()
|
Daily Values (%) |
Coconut 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 or coconut oil contain more calories in 100 grams?Both coconut and coconut oil are high in calories. Coconut oil has 150% more calories than coconut - coconut has 354 calories in 100g and coconut oil has 892 calories.
Does coconut or coconut oil contain more potassium?
Coconut is a rich source of potassium and it has more potassium than coconut oil - coconut has 356mg of potassium in 100 grams and coconut oil does not contain significant amounts.