Oil, coconut vs Oil, olive, salad or cooking
Original comparison by NutriVerdict
Bottom line: Oil, olive, salad or cooking is the more nutrient-dense of the two, scoring 34 of 100 to 5 for Oil, coconut.
Olive oil is far more nutrient-dense than coconut oil, scoring 34 of 100 (rank 12) against coconut oil's 5 of 100 (rank 55, the lowest in this set). Per 100 g, the macros are close: coconut oil has slightly more calories (892 vs 884) and marginally less fat (99.1 g vs 100 g), with both showing zero protein, carbohydrate, fiber, and sugar. Sodium differs only slightly, at 0 mg for coconut versus 2 mg for olive.
Choose olive oil when the nutrient density score matters, since coconut oil ranks last of 60 fats and oils tracked here. Choose coconut oil only for its cooking properties, not for these numbers, since calories and fat are nearly identical to olive oil despite the large score gap. One honest note: this score difference reflects factors beyond the calorie and macro figures shown here.
Head to head, per 100 g
| Metric | Oil, coconut | Oil, olive |
|---|---|---|
| Nutrient Density Score | 5 | 34 |
| Calories | 892 kcal | 884 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Total fat | 99 g | 100 g |
| Saturated fat | 83 g | 14 g |
| Sodium | 0 mg | 2 mg |
| Potassium | 0 mg | 1 mg |
| Calcium | 1 mg | 1 mg |
| Iron | 0.1 mg | 0.6 mg |
| Magnesium | 0 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 0.1 mg | 14 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oil, olive, salad or cooking healthier than Oil, coconut?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oil, olive, salad or cooking scores higher, 34 of 100 to 5. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oil, coconut or Oil, olive, salad or cooking?
Oil, coconut has more protein, 0 g per 100 g to 0 g.
Which has fewer calories?
Oil, olive, salad or cooking is lower in calories, 884 kcal per 100 g to 892 kcal.