Coconut vs Coconut Oil
Nutrition Comparison per 100g
Coconut 9
vs 1 Coconut Oil
Fruits vs Fats & Oils
Side-by-Side Nutrition Facts
| Nutrient | Coconut | Coconut Oil | Better |
|---|---|---|---|
| Calories | 354kcal | 862kcal | Coconut |
| Protein | 3.3g | 0g | Coconut |
| Total Fat | 33.5g | 100g | Coconut |
| Carbohydrates | 15.2g | 0g | Coconut |
| Fiber | 9g | 0g | Coconut |
| Sugar | 6.2g | 0g | Coconut Oil |
| Vitamin C | 3.3mg | 0mg | Coconut |
| Calcium | 14mg | 0mg | Coconut |
| Iron | 2.4mg | 0mg | Coconut |
| Potassium | 356mg | 0mg | Coconut |
Macronutrient Breakdown
Coconut
Protein: 3.3g Fat: 33.5g Carbs: 15.2g
Coconut Oil
Protein: 0g Fat: 100g Carbs: 0g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Coconut vs Coconut Oil — Key Takeaway
Coconut has 508 fewer calories per 100g than Coconut Oil, making it the lighter option. For protein, Coconut leads with 3.3g per 100g. Coconut is the better source of fiber at 9g per 100g.
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