Coconut Oil vs. Garlic
Nutrition comparison of Coconut Oil and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and garlic:
- Both garlic and coconut oil are high in calories.
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Garlic has signficantly more iron than coconut oil.
- Garlic has signficantly more protein than coconut oil.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and coconut oil are high in calories. Coconut oil has 499% more calories than garlic - garlic has 149 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Garlic | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and coconut oil has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than coconut oil - garlic has 2.1g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Garlic and coconut oil contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Garlic has signficantly more protein than coconut oil - garlic has 6.4g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and garlic has 100% less saturated fat than coconut oil - garlic has 0.09g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and garlic are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than coconut oil - garlic has 31.2mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Garlic and coconut oil contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Garlic and coconut oil contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Garlic and coconut oil contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Garlic | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | ~ | 0.11 MG |
| Niacin | ~ | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | ~ | 1.235 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 180 times more calcium than coconut oil - garlic has 181mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Garlic has signficantly more iron than coconut oil - garlic has 1.7mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Garlic is an excellent source of potassium and it has more potassium than coconut oil - garlic has 401mg 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, both coconut oil and garlic contain significant amounts of alpha linoleic acid (ALA).
| Coconut Oil | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.02 G |
| Total | 0.019 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than garlic per 100 grams.
| Coconut Oil | Garlic | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.229 G |
| Total | 1.759 G | 0.229 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 Garlic (Garlic, raw) .
Coconut Oil g
()
|
Daily Values (%) |
Garlic 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 garlic or coconut oil contain more calories in 100 grams?Both garlic and coconut oil are high in calories. Coconut oil has 500% more calories than garlic - garlic has 149 calories in 100g and coconut oil has 892 calories.
Does garlic or coconut oil have more carbohydrates?
By weight, garlic is high in carbohydrates and coconut oil has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and coconut oil has no carbs..
Does garlic or coconut oil contain more calcium?
Garlic is a rich source of calcium and it has 180 times more calcium than coconut oil - garlic has 181mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does garlic or coconut oil contain more potassium?
Garlic is a rich source of potassium and it has more potassium than coconut oil - garlic has 401mg of potassium in 100 grams and coconut oil does not contain significant amounts.