Olive Oil vs. Coconut
Nutrition comparison of Olive Oil and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and coconut:
- Both coconut and olive 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.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and olive oil are high in calories. Olive oil has 150% more calories than coconut - coconut has 354 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and heavier in fat compared to coconut per calorie. Olive 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:
| Olive Oil | Coconut | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 100% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than olive oil - coconut has 9g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Coconut has more protein than olive oil - coconut has 3.3g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both coconut and olive oil are high in saturated fat. Coconut has 115% more saturated fat than olive oil - coconut has 29.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than olive oil - coconut has 3.3mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 58 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 300 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive 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 olive oil - coconut has 14mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Coconut is a great source of iron and it has 334% more iron than olive oil - coconut has 2.4mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Coconut is an excellent source of potassium and it has 355 times more potassium than olive oil - coconut has 356mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than coconut per 100 grams.
| Olive Oil | Coconut | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.366 G |
| Total | 10.176 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.
Olive 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 olive oil contain more calories in 100 grams?Both coconut and olive oil are high in calories. Olive oil has 150% more calories than coconut - coconut has 354 calories in 100g and olive oil has 884 calories.
Does coconut or olive oil contain more potassium?
Coconut is a rich source of potassium and it has 355 times more potassium than olive oil - coconut has 356mg of potassium in 100 grams and olive oil has 1mg of potassium.