Vegetable Oil vs. Coconut Cream
Nutrition comparison of Vegetable Oil and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vegetable oil
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and coconut cream:
- Both coconut cream and vegetable oil are high in calories and saturated fat.
- Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut cream and vegetable oil are high in calories. Vegetable oil has 161% more calories than coconut cream - coconut cream has 330 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, vegetable oil is lighter in protein, lighter in carbs and heavier in fat compared to coconut cream per calorie. Vegetable oil has a macronutrient ratio of 0:0:100 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vegetable Oil | Coconut Cream | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has less carbohydrates than coconut cream - coconut cream has 6.7g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than vegetable oil - coconut cream has 2.2g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Coconut cream has more protein than vegetable oil - coconut cream has 3.6g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Both coconut cream and vegetable oil are high in saturated fat. Coconut cream has 277% more saturated fat than vegetable oil - coconut cream has 30.8g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than vegetable oil - coconut cream has 2.8mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has more Vitamin E than coconut cream - vegetable oil has 3.8mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Vegetable oil has more Vitamin K than coconut cream - vegetable oil has 24.7ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Vegetable Oil | Coconut Cream | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Niacin | ~ | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Coconut cream has more calcium than vegetable oil - coconut cream has 11mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Coconut cream is a great source of iron and it has more iron than vegetable oil - coconut cream has 2.3mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Coconut cream is an excellent source of potassium and it has more potassium than vegetable oil - coconut cream has 325mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than coconut cream per 100 grams.
| Vegetable Oil | Coconut Cream | |
|---|---|---|
| linoleic acid | 1.6 G | 0.379 G |
| Total | 1.6 G | 0.379 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Vegetable Oil or Coconut Cream .
Note: The specific food items compared are: Vegetable Oil (Vegetable oil, palm kernel) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Vegetable Oil g
()
|
Daily Values (%) |
Coconut Cream 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 cream or vegetable oil contain more calories in 100 grams?Both coconut cream and vegetable oil are high in calories. Vegetable oil has 160% more calories than coconut cream - coconut cream has 330 calories in 100g and vegetable oil has 862 calories.
Does coconut cream or vegetable oil contain more potassium?
Coconut cream is a rich source of potassium and it has more potassium than vegetable oil - coconut cream has 325mg of potassium in 100 grams and vegetable oil does not contain significant amounts.