Beef vs. Coconut Oil

Nutrition comparison of Cooked 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 cooked beef versus coconut oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and coconut oil:

  • Both beef and coconut oil are high in calories and saturated fat.
  • Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Beef has signficantly more calcium than coconut oil.
  • Beef is a great source of iron and potassium.
  • Beef is an excellent source of protein.
  • Coconut oil has 40.7 times less trans fat than beef.
Detailed nutritional comparison of beef and coconut oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Coconut Oil src

Calories and Carbs

calories

Both beef and coconut oil are high in calories. Coconut oil has 222% more calories than beef - beef has 277 calories per 100 grams and coconut oil has 892 calories.

For macronutrient ratios, beef is much heavier in protein, much lighter in fat and similar to coconut oil for carbs. Beef has a macronutrient ratio of 38:0:62 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Coconut Oil
Protein 38% ~
Carbohydrates ~ ~
Fat 62% 100%
Alcohol ~ ~

Protein

protein

Beef is an excellent source of protein and it has more protein than coconut oil - beef has 25.4g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Both beef and coconut oil are high in saturated fat. Coconut oil has 10 times more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.

trans fat

Coconut oil has 40.7 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.

cholesterol

Coconut oil has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.

Vitamins

Vitamin A

Beef and coconut oil contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.

Vitamin D

Beef and coconut oil contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.

Vitamin E

Beef and coconut oil contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.

Vitamin K

Beef and coconut oil contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.

The B Vitamins

Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Beef Coconut Oil
Thiamin 0.051 MG ~
Riboflavin 0.176 MG ~
Niacin 4.537 MG ~
Pantothenic acid 0.658 MG ~
Vitamin B6 0.336 MG ~
Folate 11 UG ~
Vitamin B12 2.9 UG ~

Minerals

calcium

Beef has signficantly more calcium than coconut oil - beef has 35mg of calcium per 100 grams and coconut oil has 1mg of calcium.

iron

Beef is a great source of iron and it has 44 times more iron than coconut oil - beef has 2.3mg of iron per 100 grams and coconut oil has 0.05mg of iron.

potassium

Beef is a great source of potassium and it has more potassium than coconut oil - beef has 275mg 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, beef has more alpha linoleic acid (ALA) than coconut oil per 100 grams.

Beef Coconut Oil
alpha linoleic acid 0.056 G 0.019 G
Total 0.056 G 0.019 G

omega 6s

Comparing omega-6 fatty acids, coconut oil has more linoleic acid than beef per 100 grams.

Beef Coconut Oil
other omega 6 0.013 G 0.076 G
linoleic acid 0.39 G 1.683 G
Total 0.403 G 1.759 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 Beef or Coconut Oil .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Coconut Oil (Oil, coconut) .

Cooked Beef g

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G Water G
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FAQ

Does beef or coconut oil contain more calories in 100 grams?
Both beef and coconut oil are high in calories. Coconut oil has 220% more calories than beef - beef has 277 calories in 100g and coconut oil has 892 calories.

Is beef or coconut oil better for protein?
Beef is a fantastic source of protein and it has more protein than coconut oil - beef has 25.4g of protein per 100 grams and coconut oil does not contain significant amounts.