Coconut Oil vs. Soybean Oil
Nutrition comparison of Coconut Oil and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and soybean oil:
- Both coconut oil and soybean oil are high in calories and saturated fat.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and soybean oil are high in calories. Coconut oil is very similar to soybean oil for calories - coconut oil has 892 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, coconut oil is similar to soybean oil for protein, carbs and fat. Coconut oil has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Soybean Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
Fat
saturated fat
Both coconut oil and soybean oil are high in saturated fat. Coconut oil has 441% more saturated fat than soybean oil - coconut oil has 82.5g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both coconut oil and soybean oil are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 73 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 305 times more Vitamin K than coconut oil - coconut oil has 0.6ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Minerals
calcium
Coconut oil and soybean oil contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Coconut oil and soybean oil contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and soybean oil has 0.02mg of iron.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 7.034 G |
| Total | 0.019 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.076 G | 0.242 G |
| linoleic acid | 1.683 G | 50.299 G |
| Total | 1.759 G | 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .
Coconut Oil g
()
|
Daily Values (%) |
Soybean 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 coconut oil or soybean oil contain more calories in 100 grams?Both coconut oil and soybean oil are high in calories. Coconut oil is quite similar to soybean oil for calories - coconut oil has 892 calories in 100g and soybean oil has 884 calories.