Coconut Oil vs Vegetable Oil: Nutrition Comparison
Coconut oil and vegetable oil are both widely used cooking fats but have very different fatty acid compositions. Coconut oil is approximately 90% saturated fat — among the highest of any cooking fat — with most of that coming from medium-chain triglycerides (MCTs). Vegetable oil is predominantly unsaturated fat, higher in omega-6 polyunsaturated fats. While MCTs in coconut oil may be metabolised differently than long-chain saturated fats, the overall evidence for coconut oil's health benefits is limited compared to oils like olive oil. Vegetable oil has a higher smoke point and more neutral flavour. Neither is considered a heart-healthy fat compared to olive or avocado oil, but for high-heat cooking, vegetable oil is the more practical choice.
Nutrition Comparison
| Nutrient |
1 Serving (14.0g)
|
1 Tbsp (14.0g)
|
|---|---|---|
| Calories | 130.1 kcal | 120 kcal |
| Total Fat | 14 g | 14 g |
| Saturated Fat | 12 g | 2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.