Coconut Oil vs. Vegetable Oil

Nutrition comparison of Coconut Oil and Vegetable 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 vegetable oil (100g each) below using 2020 USDA and NIH data[1].

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

  • Both coconut oil and vegetable oil are high in calories and saturated fat.
Detailed nutritional comparison of coconut oil and vegetable 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: Coconut Oil (Oil, coconut) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Vegetable Oil src

Calories and Carbs

calories

Both coconut oil and vegetable oil are high in calories. Coconut oil is very similar to vegetable oil for calories - coconut oil has 892 calories per 100 grams and vegetable oil has 862 calories.

For macronutrient ratios, coconut oil is similar to vegetable oil for protein, carbs and fat. Coconut oil has a macronutrient ratio of 0:0:100 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Oil Vegetable Oil
Protein ~ ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

Fat

saturated fat

Both coconut oil and vegetable oil are high in saturated fat. Coconut oil has 912% more saturated fat than vegetable oil - coconut oil has 82.5g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.

trans fat

Both coconut oil and vegetable oil are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and vegetable oil does not contain significant amounts.

Vitamins

Vitamin E

Vegetable oil has 33 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.

Vitamin K

Vegetable oil has 40 times more Vitamin K than coconut oil - coconut oil has 0.6ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.

The B Vitamins

Minerals

calcium

Coconut oil and vegetable oil contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and vegetable oil does not contain significant amounts.

iron

Coconut oil and vegetable oil contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and vegetable oil does not contain significant amounts.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both coconut oil and vegetable oil contain significant amounts of linoleic acid.

Coconut Oil Vegetable Oil
other omega 6 0.076 G ~
linoleic acid 1.683 G 1.6 G
Total 1.759 G 1.6 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 Coconut Oil or Vegetable Oil .

Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Vegetable Oil (Vegetable oil, palm kernel) .

Coconut Oil g

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Vegetable Oil g

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G Water G
G Starch G
G Alcohol G


FAQ

Does coconut oil or vegetable oil contain more calories in 100 grams?
Both coconut oil and vegetable oil are high in calories. Coconut oil is quite similar to vegetable oil for calories - coconut oil has 892 calories in 100g and vegetable oil has 862 calories.