Coconut Oil vs. Salmon
Nutrition comparison of Coconut Oil and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and salmon:
- Both coconut oil and salmon are high in calories.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and salmon are high in calories. Coconut oil has 602% more calories than salmon - coconut oil has 892 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, coconut oil is much lighter in protein, much heavier in fat and similar to salmon for carbs. Coconut oil has a macronutrient ratio of 0:0:100 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Salmon | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Salmon is an excellent source of protein and it has more protein than coconut oil - salmon has 20.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and salmon has 99% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both coconut oil and salmon are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Coconut oil has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than coconut oil - salmon has 35ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than coconut oil - salmon has 435iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and salmon contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Coconut oil and salmon contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Coconut Oil | Salmon | |
|---|---|---|
| Thiamin | ~ | 0.08 MG |
| Riboflavin | ~ | 0.105 MG |
| Niacin | ~ | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Coconut oil and salmon contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Coconut oil and salmon contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has more potassium than coconut oil - salmon has 366mg 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, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than coconut oil per 100 grams.
| Coconut Oil | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.019 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than salmon per 100 grams.
| Coconut Oil | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 1.683 G | 0.081 G |
| Total | 1.683 G | 0.085 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 Salmon (Fish, salmon, pink, raw) .
Coconut Oil g
()
|
Daily Values (%) |
Salmon 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 oil or salmon contain more calories in 100 grams?Both coconut oil and salmon are high in calories. Coconut oil has 600% more calories than salmon - coconut oil has 892 calories in 100g and salmon has 127 calories.
Is salmon or coconut oil better for protein?
Salmon is a fantastic source of protein and it has more protein than coconut oil - salmon has 20.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Does salmon or coconut oil contain more potassium?
Salmon is a rich source of potassium and it has more potassium than coconut oil - salmon has 366mg of potassium in 100 grams and coconut oil does not contain significant amounts.