Food vs food · USDA FNDDS 2021–2023
Coconut oil vs olive oil
Comparing usual servings (coconut oil: 1 tablespoon, 14 g; olive oil: 1 tablespoon, 14 g), USDA’s figures are higher for coconut oil in 9 of the 65 nutrients it reports, and for olive oil in 18. The widest gaps against the Daily Value: more saturated fat (11.6 g vs 2.17 g) in coconut oil; more vitamin E (2.93 mg vs 0.02 mg) in olive oil. Energy: 125 kcal for coconut oil, 126 kcal for olive oil. Per 100 g, the figures are higher for coconut oil in 9 and for olive oil in 18.
Every nutrient, side by side
Coconut oil
Serving size 1 tablespoon · 14 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 125 kcal | |
| Protein | 0 g | |
| Carbohydrates | 0.12 g (more) | |
| Fat | 13.9 g | |
| Alcohol | 0 g | |
| Water | <0.01 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 11.6 g (more) | 58% |
| Monounsaturated fat | 0.88 g | |
| Polyunsaturated fat | 0.24 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | 0.07 g (more) | |
| SFA 8:0 (caprylic) | 0.95 g (more) | |
| SFA 10:0 (capric) | 0.75 g (more) | |
| SFA 12:0 (lauric) | 5.85 g (more) | |
| SFA 14:0 (myristic) | 2.34 g (more) | |
| SFA 16:0 (palmitic) | 1.21 g | |
| SFA 18:0 (stearic) | 0.35 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.88 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.24 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.02 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.08 µg | <1% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.04 mg | <1% |
| Minerals | ||
| Calcium | 0.14 mg | <1% |
| Iron | <0.01 mg | <1% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Potassium | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Zinc | <0.01 mg (more) | <1% |
| Copper | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Olive oil
Serving size 1 tablespoon · 14 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 126 kcal (more) | |
| Protein | 0 g | |
| Carbohydrates | 0 g | |
| Fat | 14 g (more) | |
| Alcohol | 0 g | |
| Water | 0 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.17 g | 11% |
| Monounsaturated fat | 9.58 g (more) | |
| Polyunsaturated fat | 1.33 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 1.71 g (more) | |
| SFA 18:0 (stearic) | 0.37 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.15 g (more) | |
| MUFA 18:1 (oleic) | 9.38 g (more) | |
| MUFA 20:1 (gadoleic) | 0.04 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 1.23 g (more) | |
| PUFA 18:3 (linolenic) | 0.09 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.93 mg (more) | 20% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.64 µg (more) | 3% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.04 mg | <1% |
| Minerals | ||
| Calcium | 0.14 mg | <1% |
| Iron | 0.08 mg (more) | <1% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Potassium | 0.14 mg (more) | <1% |
| Sodium | 0.28 mg (more) | <1% |
| Zinc | 0 mg | 0% |
| Copper | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Coconut oil
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 895 kcal | |
| Protein | 0 g | |
| Carbohydrates | 0.84 g (more) | |
| Fat | 99.1 g | |
| Alcohol | 0 g | |
| Water | 0.03 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 82.5 g (more) | 412% |
| Monounsaturated fat | 6.31 g | |
| Polyunsaturated fat | 1.7 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | 0.48 g (more) | |
| SFA 8:0 (caprylic) | 6.8 g (more) | |
| SFA 10:0 (capric) | 5.39 g (more) | |
| SFA 12:0 (lauric) | 41.8 g (more) | |
| SFA 14:0 (myristic) | 16.7 g (more) | |
| SFA 16:0 (palmitic) | 8.64 g | |
| SFA 18:0 (stearic) | 2.52 g | |
| MUFA 16:1 (palmitoleic) | 0.02 g | |
| MUFA 18:1 (oleic) | 6.27 g | |
| MUFA 20:1 (gadoleic) | 0.04 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.69 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.6 µg | 1% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.3 mg | <1% |
| Minerals | ||
| Calcium | 1 mg | <1% |
| Iron | 0.05 mg | <1% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Potassium | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Zinc | 0.02 mg (more) | <1% |
| Copper | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Olive oil
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 900 kcal (more) | |
| Protein | 0 g | |
| Carbohydrates | 0 g | |
| Fat | 100 g (more) | |
| Alcohol | 0 g | |
| Water | 0 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 15.5 g | 78% |
| Monounsaturated fat | 68.4 g (more) | |
| Polyunsaturated fat | 9.47 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.01 g | |
| SFA 16:0 (palmitic) | 12.2 g (more) | |
| SFA 18:0 (stearic) | 2.62 g (more) | |
| MUFA 16:1 (palmitoleic) | 1.07 g (more) | |
| MUFA 18:1 (oleic) | 67 g (more) | |
| MUFA 20:1 (gadoleic) | 0.28 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 8.82 g (more) | |
| PUFA 18:3 (linolenic) | 0.64 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 20.9 mg (more) | 139% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 26 µg (more) | 22% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.3 mg | <1% |
| Minerals | ||
| Calcium | 1 mg | <1% |
| Iron | 0.56 mg (more) | 3% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Potassium | 1 mg (more) | <1% |
| Sodium | 2 mg (more) | <1% |
| Zinc | 0 mg | 0% |
| Copper | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Coconut oil is FNDDS’s “Coconut oil” and olive oil is “Olive oil”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.