Coconut Oil vs. Olive Oil
Nutrition comparison of Coconut Oil and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and olive oil:
- Both coconut oil and olive oil are high in calories and saturated fat.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and olive oil are high in calories. Coconut oil is very similar to olive oil for calories - coconut oil has 892 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, coconut oil is similar to olive oil for protein, carbs and fat. Coconut oil has a macronutrient ratio of 0:0:100 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Olive Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both coconut oil and olive oil are high in saturated fat. Coconut oil has 497% more saturated fat than olive oil - coconut oil has 82.5g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
trans fat
Both coconut oil and olive oil are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 129 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 99 times more Vitamin K than coconut oil - coconut oil has 0.6ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Minerals
calcium
Coconut oil and olive oil contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has 10 times more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Olive oil and coconut oil contain similar amounts of potassium - olive oil has 1mg 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, olive oil has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.761 G |
| Total | 0.019 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Olive Oil | |
|---|---|---|
| other omega 6 | 0.076 G | 0.414 G |
| linoleic acid | 1.683 G | 9.762 G |
| Total | 1.759 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Coconut Oil g
()
|
Daily Values (%) |
Olive Oil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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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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| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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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% |
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5% | selenium | 5% |
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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 coconut oil or olive oil contain more calories in 100 grams?Both coconut oil and olive oil are high in calories. Coconut oil is quite similar to olive oil for calories - coconut oil has 892 calories in 100g and olive oil has 884 calories.