Raw Beef vs. Coconut Oil
Nutrition comparison of Raw Beef and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and coconut oil:
- Both raw beef and coconut oil are high in calories and saturated fat.
- Coconut oil has signficantly less trans fat than raw beef.
- Raw beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Raw beef has signficantly more iron than coconut oil.
- Raw beef is a great source of potassium.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and coconut oil are high in calories. Coconut oil has 169% more calories than raw beef - raw beef has 332 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, raw beef is heavier in protein, lighter in fat and similar to coconut oil for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Coconut Oil | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 100% |
| Alcohol | ~ | ~ |
Protein
protein
Raw beef is an excellent source of protein and it has more protein than coconut oil - raw beef has 14.4g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both raw beef and coconut oil are high in saturated fat. Coconut oil has 602% more saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Coconut oil has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
cholesterol
Coconut oil has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and coconut oil contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Raw beef and coconut oil contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Raw beef and coconut oil contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Raw beef and coconut oil contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Raw beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Raw Beef | Coconut Oil | |
|---|---|---|
| Thiamin | 0.044 MG | ~ |
| Riboflavin | 0.151 MG | ~ |
| Niacin | 3.382 MG | ~ |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.278 MG | ~ |
| Folate | 9 UG | ~ |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef has 23 times more calcium than coconut oil - raw beef has 24mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Raw beef has signficantly more iron than coconut oil - raw beef has 1.6mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Raw beef is a great source of potassium and it has more potassium than coconut oil - raw beef has 218mg 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, raw beef has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Raw Beef | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.019 G |
| Total | 0.084 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.022 G | 0.076 G |
| linoleic acid | 0.577 G | 1.683 G |
| Total | 0.599 G | 1.759 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Coconut Oil (Oil, coconut) .
Raw Beef g
()
|
Daily Values (%) |
Coconut Oil 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 raw beef or coconut oil contain more calories in 100 grams?Both raw beef and coconut oil are high in calories. Coconut oil has 170% more calories than raw beef - raw beef has 332 calories in 100g and coconut oil has 892 calories.