Food with Nutrition Similar to Coconut Oil

image of coconut oil

Similar to Coconut Oil

A common oil, one tablespoon of coconut oil contains 121 calories and zero grams of protein.

Many foods are similar nutritionally to coconut oil, including flaxseed oil, bacon, sesame oil and vegetable oil. Other similar foods include olive oil.

We compared the nutritional profile of coconut oil to hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
vegan: Flaxseed Oil, Sesame Oil, Olive Oil, Macaroons, Soybean Oil, Coconut Cream, Chocolate Hazelnut Spread
meats: Bacon
dairy and eggs: Butter, Unsalted, Semisweet Chocolate, Whipping Cream, Cream Cheese, Sour Cream, Heavy Cream, Mayonnaise, Half and Half
other: Vegetable Oil, Canola Oil, Margarine
The details of the top 20 foods most nutritionally similar to coconut oil are below.

vegan

Several vegan foods offer similar nutrients to coconut oil including flaxseed oil, sesame oil, olive oil, macaroons and soybean oil.

Flaxseed Oil

image of flaxseed oil

Similarity: > 99%

Flaxseed oil is also high in saturated fat and contains some of the same nutrients. Also, flaxseed oil contains more calcium than coconut oil.

For 100 grams of coconut oil and flaxseed oil:

Coconut Oil
(7 tbsps) 		Flaxseed Oil
(7 tbsps)

892
calories (KCAL)
884
0
protein (G)
0.11
82
saturated fat (G)
9
0.03
trans fat (G)
0.09
0.11
Vitamin E (MG)
0.47
1
calcium (MG)
1
0.05
iron (MG)
0
0.998 | 0.998 | 1.59 Complete Comparison:
Flaxseed Oil vs. Coconut Oil

Sesame Oil

image of sesame oil

Similarity: > 99%

Sesame oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of coconut oil and sesame oil:

Coconut Oil
(7 tbsps) 		Sesame Oil
(7 tbsps)

892
calories (KCAL)
884
82
saturated fat (G)
14
0.03
trans fat (G)
0
0.11
Vitamin E (MG)
1.4
1
calcium (MG)
0
0.05
iron (MG)
0
0.995 | 0.995 | 1.69 Complete Comparison:
Sesame Oil vs. Coconut Oil

Olive Oil

image of olive oil

Similarity: 82%

More nutritionally dense than coconut oil, olive oil is also high in saturated fat and contains some of the same nutrients. Also, olive oil contains more Vitamin E, calcium and iron than coconut oil.

For 100 grams of coconut oil and olive oil:

Coconut Oil
(7 tbsps) 		Olive Oil
(7 tbsps)

892
calories (KCAL)
884
82
saturated fat (G)
14
0.03
trans fat (G)
0
0.11
Vitamin E (MG)
14
1
calcium (MG)
1
0.05
iron (MG)
0.56
0
potassium (MG)
1
0.815 | 0.815 | 3.1 Complete Comparison:
Olive Oil vs. Coconut Oil

Macaroons

image of macaroons

Similarity: 69%

Macaroons are also high in saturated fat and contains some of the same nutrients. Moreover, macaroons contains more dietary fiber, protein, iron and potassium than coconut oil.

For 100 grams of coconut oil and macaroons:

Coconut Oil
(7 tbsps) 		Macaroons
(4 cookies)

892
calories (KCAL)
460
0
dietary fiber (G)
5.1
0
sugar (G)
45
0
protein (G)
3
82
saturated fat (G)
20
0.03
trans fat (G)
0
0.11
Vitamin E (MG)
0.19
1
calcium (MG)
5
0.05
iron (MG)
0.82
0
potassium (MG)
123
0
thiamin (MG)
0.02
0
riboflavin (MG)
0.06
0
niacin (MG)
0.22
0
Vitamin B6 (MG)
0.1
0
folate (UG)
3
0.692 | 0.692 | 1.8 Complete Comparison:
Macaroons vs. Coconut Oil

Soybean Oil

image of soybean oil

Similarity: 61%

More nutritionally dense than coconut oil, soybean oil is also high in saturated fat and contains some of the same nutrients. Also, soybean oil contains more trans fat and Vitamin E than coconut oil.

For 100 grams of coconut oil and soybean oil:

Coconut Oil
(7 tbsps) 		Soybean Oil
(7 tablespoons)

892
calories (KCAL)
884
82
saturated fat (G)
15
0.03
trans fat (G)
0.68
0.11
Vitamin E (MG)
8.2
1
calcium (MG)
0
0.05
iron (MG)
0.02
0.613 | 0.613 | 2.99 Complete Comparison:
Soybean Oil vs. Coconut Oil

Coconut Cream

image of coconut cream

Similarity: 58%

Coconut cream is also high in saturated fat and contains some of the same nutrients. Moreover, coconut cream contains more dietary fiber, protein, Vitamin C, calcium and iron than coconut oil.

For 100 grams of coconut oil and coconut cream:

Coconut Oil
(7 tbsps) 		Coconut Cream
(7 tbsps)

892
calories (KCAL)
330
0
dietary fiber (G)
2.2
0
protein (G)
3.6
82
saturated fat (G)
31
0.03
trans fat (G)
0
0
Vitamin C (MG)
2.8
0.11
Vitamin E (MG)
0
1
calcium (MG)
11
0.05
iron (MG)
2.3
0
potassium (MG)
325
0
thiamin (MG)
0.03
0
niacin (MG)
0.89
0
pantothenic acid (MG)
0.26
0
Vitamin B6 (MG)
0.05
0
folate (UG)
23
0.578 | 0.578 | 2.56 Complete Comparison:
Coconut Cream vs. Coconut Oil

Chocolate Hazelnut Spread

image of chocolate hazelnut spread

Similarity: 52%

More nutritionally dense than coconut oil, chocolate hazelnut spread is also high in saturated fat and contains some of the same nutrients. Moreover, chocolate hazelnut spread contains more dietary fiber, protein, Vitamin E and calcium than coconut oil.

For 100 grams of coconut oil and chocolate hazelnut spread:

Coconut Oil
(7 tbsps) 		Chocolate Hazelnut Spread
(2.75 servings)

892
calories (KCAL)
539
0
dietary fiber (G)
5.4
0
sugar (G)
54
0
protein (G)
5.4
82
saturated fat (G)
28
0.03
trans fat (G)
0
0
Vitamin A (UG)
1
0.11
Vitamin E (MG)
5
1
calcium (MG)
108
0.05
iron (MG)
4.4
0
potassium (MG)
407
0
thiamin (MG)
0.09
0
riboflavin (MG)
0.17
0
niacin (MG)
0.43
0
pantothenic acid (MG)
0.36
0
Vitamin B6 (MG)
0.08
0
folate (UG)
14
0
Vitamin B12 (UG)
0.27
0.518 | 0.518 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Coconut Oil

meats

Bacon

image of bacon

Similarity: > 99%

Bacon is also high in saturated fat and contains some of the same nutrients. Moreover, bacon contains more Vitamin A, calcium, potassium, niacin and Vitamin B12 than coconut oil.

For 100 grams of coconut oil and bacon:

Coconut Oil
(7 tbsps) 		Bacon
(3.5 ounces)

892
calories (KCAL)
898
0
protein (G)
0.07
82
saturated fat (G)
32
0.03
trans fat (G)
0
0
Vitamin A (UG)
11
0.11
Vitamin E (MG)
0
1
calcium (MG)
1
0.05
iron (MG)
0.13
0
potassium (MG)
15
0
thiamin (MG)
0
0
riboflavin (MG)
0.02
0
niacin (MG)
0.73
0
pantothenic acid (MG)
0.01
0
Vitamin B6 (MG)
0.01
0
Vitamin B12 (UG)
0.09
0.997 | 0.997 | 1.72 Complete Comparison:
Bacon vs. Coconut Oil

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to coconut oil. Butter, unsalted, semisweet chocolate, whipping cream, cream cheese and sour cream are all high in .

Butter, Unsalted

image of butter, unsalted

Similarity: 80%

Butter, unsalted is also high in saturated fat and contains some of the same nutrients. Moreover, butter, unsalted contains more protein, Vitamin A, Vitamin E, calcium and potassium than coconut oil.

For 100 grams of coconut oil and butter, unsalted:

Coconut Oil
(7 tbsps) 		Butter, Unsalted
(20 pats)

892
calories (KCAL)
717
0
sugar (G)
0.06
0
protein (G)
0.85
82
saturated fat (G)
50
0.03
trans fat (G)
0
0
Vitamin A (UG)
684
0.11
Vitamin E (MG)
2.3
1
calcium (MG)
24
0.05
iron (MG)
0.02
0
potassium (MG)
24
0
thiamin (MG)
0.01
0
riboflavin (MG)
0.03
0
niacin (MG)
0.04
0
pantothenic acid (MG)
0.11
0
Vitamin B6 (MG)
0
0
folate (UG)
3
0
Vitamin B12 (UG)
0.17
0.798 | 0.798 | 2.84 Complete Comparison:
Butter, Unsalted vs. Coconut Oil

Semisweet Chocolate

image of semisweet chocolate

Similarity: 73%

Semisweet chocolate is also high in saturated fat and contains some of the same nutrients. Moreover, semisweet chocolate contains more dietary fiber, protein, calcium and iron than coconut oil.

For 100 grams of coconut oil and semisweet chocolate:

Coconut Oil
(7 tbsps) 		Semisweet Chocolate
(7 tbsps)

892
calories (KCAL)
517
0
dietary fiber (G)
6.7
0
sugar (G)
53
0
protein (G)
4.4
82
saturated fat (G)
16
0.03
trans fat (G)
0.04
0.11
Vitamin E (MG)
0
1
calcium (MG)
34
0.05
iron (MG)
2.9
0.725 | 0.725 | 1.48 Complete Comparison:
Semisweet Chocolate vs. Coconut Oil

Whipping Cream

image of whipping cream

Similarity: 70%

Whipping cream is also high in saturated fat and contains some of the same nutrients. Moreover, whipping cream contains more protein, Vitamin A, Vitamin D and calcium than coconut oil.

For 100 grams of coconut oil and whipping cream:

Coconut Oil
(7 tbsps) 		Whipping Cream
(1.75 cup)

892
calories (KCAL)
257
0
sugar (G)
8
0
protein (G)
3.2
82
saturated fat (G)
14
0.03
trans fat (G)
0
0
Vitamin A (UG)
188
0
Vitamin D (IU)
16
0.11
Vitamin E (MG)
0.64
1
calcium (MG)
101
0.05
iron (MG)
0.05
0
potassium (MG)
147
0
thiamin (MG)
0.04
0
riboflavin (MG)
0.07
0
niacin (MG)
0.07
0
pantothenic acid (MG)
0.31
0
Vitamin B6 (MG)
0.04
0
folate (UG)
3
0
Vitamin B12 (UG)
0.29
0.702 | 0.702 | 1.68 Complete Comparison:
Whipping Cream vs. Coconut Oil

Cream Cheese

image of cream cheese

Similarity: 70%

Cream cheese is also high in saturated fat and contains some of the same nutrients. Moreover, cream cheese contains more protein, trans fat, Vitamin A and calcium than coconut oil.

For 100 grams of coconut oil and cream cheese:

Coconut Oil
(7 tbsps) 		Cream Cheese
(7 tbsps)

892
calories (KCAL)
350
0
sugar (G)
3.8
0
protein (G)
6.2
82
saturated fat (G)
20
0.03
trans fat (G)
1.2
0
Vitamin A (UG)
308
0.11
Vitamin E (MG)
0.86
1
calcium (MG)
97
0.05
iron (MG)
0.11
0
potassium (MG)
132
0
thiamin (MG)
0.02
0
riboflavin (MG)
0.23
0
niacin (MG)
0.09
0
pantothenic acid (MG)
0.52
0
Vitamin B6 (MG)
0.06
0
folate (UG)
9
0
Vitamin B12 (UG)
0.22
0.695 | 0.695 | 2.44 Complete Comparison:
Cream Cheese vs. Coconut Oil

Sour Cream

image of sour cream

Similarity: 69%

Sour cream is also high in saturated fat and contains some of the same nutrients. Moreover, sour cream contains more protein, trans fat, Vitamin C and Vitamin A than coconut oil.

For 100 grams of coconut oil and sour cream:

Coconut Oil
(7 tbsps) 		Sour Cream
(8 tbsps)

892
calories (KCAL)
198
0
sugar (G)
3.4
0
protein (G)
2.4
82
saturated fat (G)
10
0.03
trans fat (G)
0.8
0
Vitamin C (MG)
0.9
0
Vitamin A (UG)
124
0.11
Vitamin E (MG)
0.38
1
calcium (MG)
101
0.05
iron (MG)
0.07
0
potassium (MG)
125
0
thiamin (MG)
0.02
0
riboflavin (MG)
0.17
0
niacin (MG)
0.09
0
pantothenic acid (MG)
0.47
0
Vitamin B6 (MG)
0.04
0
folate (UG)
6
0
Vitamin B12 (UG)
0.21
0.694 | 0.694 | 1.52 Complete Comparison:
Sour Cream vs. Coconut Oil

Heavy Cream

image of heavy cream

Similarity: 67%

Heavy cream is also high in saturated fat and contains some of the same nutrients. Moreover, heavy cream contains more protein, trans fat, Vitamin A and Vitamin D than coconut oil.

For 100 grams of coconut oil and heavy cream:

Coconut Oil
(7 tbsps) 		Heavy Cream
(7/8 cup)

892
calories (KCAL)
340
0
sugar (G)
2.9
0
protein (G)
2.8
82
saturated fat (G)
23
0.03
trans fat (G)
1.2
0
Vitamin C (MG)
0.6
0
Vitamin A (UG)
411
0
Vitamin D (IU)
63
0.11
Vitamin E (MG)
0.92
1
calcium (MG)
66
0.05
iron (MG)
0.1
0
potassium (MG)
95
0
thiamin (MG)
0.02
0
riboflavin (MG)
0.19
0
niacin (MG)
0.06
0
pantothenic acid (MG)
0.5
0
Vitamin B6 (MG)
0.04
0
folate (UG)
4
0
Vitamin B12 (UG)
0.16
0.668 | 0.668 | 2.32 Complete Comparison:
Heavy Cream vs. Coconut Oil

Mayonnaise

image of mayonnaise

Similarity: 56%

Mayonnaise is also high in saturated fat and contains some of the same nutrients. Moreover, mayonnaise contains more protein, Vitamin A, Vitamin D, Vitamin E and potassium than coconut oil.

For 100 grams of coconut oil and mayonnaise:

Coconut Oil
(7 tbsps) 		Mayonnaise
(7 tbsps)

892
calories (KCAL)
680
0
sugar (G)
0.57
0
protein (G)
0.96
82
saturated fat (G)
12
0.03
trans fat (G)
0.19
0
Vitamin A (UG)
16
0
Vitamin D (IU)
7
0.11
Vitamin E (MG)
3.3
1
calcium (MG)
8
0.05
iron (MG)
0.21
0
potassium (MG)
20
0
thiamin (MG)
0.01
0
riboflavin (MG)
0.02
0
pantothenic acid (MG)
0.17
0
Vitamin B6 (MG)
0.01
0
folate (UG)
5
0
Vitamin B12 (UG)
0.12
0.559 | 0.559 | 2.87 Complete Comparison:
Mayonnaise vs. Coconut Oil

Half and Half

image of half and half

Similarity: < 50%

Half and half is also high in saturated fat and contains some of the same nutrients. Moreover, half and half contains more protein, trans fat, Vitamin C and Vitamin A than coconut oil.

For 100 grams of coconut oil and half and half:

Coconut Oil
(7 tbsps) 		Half and Half
(3.5 fls)

892
calories (KCAL)
131
0
sugar (G)
4.1
0
protein (G)
3.1
82
saturated fat (G)
7
0.03
trans fat (G)
0.46
0
Vitamin C (MG)
0.9
0
Vitamin A (UG)
97
0
Vitamin D (IU)
2
0.11
Vitamin E (MG)
0.25
1
calcium (MG)
107
0.05
iron (MG)
0.05
0
potassium (MG)
132
0
thiamin (MG)
0.03
0
riboflavin (MG)
0.19
0
niacin (MG)
0.11
0
pantothenic acid (MG)
0.54
0
Vitamin B6 (MG)
0.05
0
folate (UG)
3
0
Vitamin B12 (UG)
0.19
0.49 | 0.49 | 1.4 Complete Comparison:
Half and Half vs. Coconut Oil

other

Vegetable Oil

image of vegetable oil

Similarity: > 95%

Vegetable oil is also high in saturated fat and contains some of the same nutrients. Also, vegetable oil contains more Vitamin E than coconut oil.

For 100 grams of coconut oil and vegetable oil:

Coconut Oil
(7 tbsps) 		Vegetable Oil
(7 tablespoons)

892
calories (KCAL)
862
82
saturated fat (G)
8.2
0.03
trans fat (G)
0
0.11
Vitamin E (MG)
3.8
1
calcium (MG)
0
0.05
iron (MG)
0
0.976 | 0.976 | 1.96 Complete Comparison:
Vegetable Oil vs. Coconut Oil

Canola Oil

image of canola oil

Similarity: 75%

Canola oil is also high in saturated fat and contains some of the same nutrients. Also, canola oil contains more trans fat and Vitamin E than coconut oil.

For 100 grams of coconut oil and canola oil:

Coconut Oil
(7 tbsps) 		Canola Oil
(7 tbsps)

892
calories (KCAL)
884
82
saturated fat (G)
6.5
0.03
trans fat (G)
0.77
0.11
Vitamin E (MG)
22
1
calcium (MG)
0
0.05
iron (MG)
0
0.748 | 0.748 | 2.44 Complete Comparison:
Canola Oil vs. Coconut Oil

Margarine

image of margarine

Similarity: 62%

More nutritionally dense than coconut oil, margarine is also high in saturated fat and contains some of the same nutrients. Moreover, margarine contains more trans fat, Vitamin A, Vitamin E, potassium and riboflavin than coconut oil.

For 100 grams of coconut oil and margarine:

Coconut Oil
(7 tbsps) 		Margarine
(7 tbsps)

892
calories (KCAL)
717
0
protein (G)
0.16
82
saturated fat (G)
15
0.03
trans fat (G)
15
0
Vitamin C (MG)
0.2
0
Vitamin A (UG)
819
0.11
Vitamin E (MG)
9
1
calcium (MG)
3
0.05
iron (MG)
0.06
0
potassium (MG)
18
0
thiamin (MG)
0.01
0
riboflavin (MG)
0.04
0
niacin (MG)
0.02
0
Vitamin B6 (MG)
0.01
0
folate (UG)
1
0
Vitamin B12 (UG)
0.1
0.62 | 0.62 | 4.09 Complete Comparison:
Margarine vs. Coconut Oil

Other Nutritional Substitutes

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