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Coconut oil vs olive oil
Per 100 g, coconut oil has 895 calories and olive oil 900. Coconut oil has more saturated fat (83 g against 16 g); olive oil has more iron (0.6 mg against 0.1 mg). Beyond the label, olive oil more vitamin E (21 mg against 0.11 mg) and vitamin K (26 µg against 0.60 µg). USDA FoodData Central, the typical form of each.
Data: USDA FoodData Central, April 30, 2026 release.
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
The two labels, portion by portion
Each label shows the food's typical portion; switch either to 100 g to compare weight for weight.
Coconut oil
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Coconut oil, USDA FoodData Central.
Olive oil
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Olive oil, USDA FoodData Central.
Every label nutrient, per 100 g
| Per 100 g | Coconut oil | Olive oil | Coconut oil vs olive oil |
|---|---|---|---|
| Calories | 895 | 900 | -1% |
| Total fat | 99 g | 100 g | -1% |
| Saturated fat | 83 g | 16 g | +432% |
| Cholesterol | 0 mg | 0 mg | |
| Sodium | 0 mg | 2.0 mg | 2.0 mg less |
| Carbohydrate | 0.8 g | 0 g | 0.8 g more |
| Fiber | 0 g | 0 g | |
| Sugars | 0 g | 0 g | |
| Protein | 0 g | 0 g | |
| Vitamin D | 0 mcg | 0 mcg | |
| Calcium | 1.0 mg | 1.0 mg | same |
| Iron | 0.1 mg | 0.6 mg | 0.5 mg less |
| Potassium | 0 mg | 1.0 mg | 1.0 mg less |
Source: USDA FoodData Central (Coconut oil; Olive oil), April 30, 2026 release.
Vitamins and minerals beyond the label, per 100 g
| Per 100 g | Coconut oil | Olive oil | Coconut oil vs olive oil |
|---|---|---|---|
| Magnesium | 0 mg | 0 mg | |
| Selenium | 0 µg | 0 µg | |
| Zinc | 0.02 mg | 0 mg | |
| Phosphorus | 0 mg | 0 mg | |
| Thiamin | 0 mg | 0 mg | |
| Riboflavin | 0 mg | 0 mg | |
| Niacin | 0 mg | 0 mg | |
| Vitamin B6 | 0 mg | 0 mg | |
| Folate | 0 µg DFE | 0 µg DFE | |
| Vitamin A | 0 µg RAE | 0 µg RAE | |
| Vitamin C | 0 mg | 0 mg | |
| Vitamin E | 0.11 mg | 21 mg | -99% |
| Vitamin K | 0.60 µg | 26 µg | -98% |
Source: USDA FoodData Central, every nutrient the two records report; differences of 20% and 5% of the Daily Value are named in the lead.
What the numbers do not say
Composition only: the table does not measure how either food affects blood sugar or health. The values are for the USDA forms named under each label; for a packaged product, its own label is the authority.
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Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov