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 | 100% Organic Extra Virgin Coconut Oil | Vegetable Oil |
|---|---|---|
| Calories | 130.1 kcal | 123.8 kcal |
| Total Fat | 14 g | 14 g |
| Saturated Fat | 12 g | 2.2 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 have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, 100% Organic Extra Virgin Coconut Oil or Vegetable Oil?
100% Organic Extra Virgin Coconut Oil has 130.1 calories and Vegetable Oil has 123.8 calories per comparable serving. 100% Organic Extra Virgin Coconut Oil is the more calorie-dense of the two.
Which has more protein, 100% Organic Extra Virgin Coconut Oil or Vegetable Oil?
100% Organic Extra Virgin Coconut Oil provides 0g of protein versus 0g in Vegetable Oil. 100% Organic Extra Virgin Coconut Oil is the higher-protein choice.
Which has less fat, 100% Organic Extra Virgin Coconut Oil or Vegetable Oil?
100% Organic Extra Virgin Coconut Oil contains 14g of fat compared with 14g in Vegetable Oil. 100% Organic Extra Virgin Coconut Oil is the leaner option.
Which has less saturated fat, 100% Organic Extra Virgin Coconut Oil or Vegetable Oil?
100% Organic Extra Virgin Coconut Oil has 12g of saturated fat and Vegetable Oil has 2.2g. Vegetable Oil is lower in saturated fat.
Which has more sodium, 100% Organic Extra Virgin Coconut Oil or Vegetable Oil?
100% Organic Extra Virgin Coconut Oil contains 0mg of sodium versus 0mg in Vegetable Oil. 100% Organic Extra Virgin Coconut Oil is higher in sodium.
Do 100% Organic Extra Virgin Coconut Oil or Vegetable Oil contain fiber?
Neither 100% Organic Extra Virgin Coconut Oil nor Vegetable Oil is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in 100% Organic Extra Virgin Coconut Oil → Calories in Vegetable Oil →