Coconut Oil vs Oil (Sunflower): Calories & Nutrition Showdown



Coconut oil - calories, kcal, weight, nutrition
Coconut oil - calories, kcal, weight, nutrition

Coconut oil vs Sunflower oil
Nutrition Facts

Coconut Oil
Serving size:
  change
tablespoon (8g)teaspoon (20g)glass (225g)small glass (39g)cup (216g)half cup (108g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sunflower Oil
Serving size:
  change
tablespoon (11g)teaspoon (6g)glass (215g)small glass (38g)cup (218g)half cup (109g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Coconut Oil vs Sunflower Oil 100g Compare


per 100gCoconut oilOil (sunflower)
Calories892 884
Fat99.06 g100 g
Phosphorus0.6 mg5.4 mg
Zink0.6 mg5.4 mg
Vitaminium E0.11 mg41.08 mg
Vitaminium K0.001 µg0.005 µg

When it comes to choosing the right oil for cooking, baking, or even as a dietary supplement, the vast array of options can be quite overwhelming. Among the most popular choices are coconut oil and sunflower oil, each with its unique set of properties and health benefits. Before diving into the comparison, let's explore some interesting facts about these two oils that might surprise you.

A Closer Look at Coconut Oil

Coconut oil is extracted from the meat of mature coconuts harvested from the coconut palm. It has been a dietary staple for generations in tropical regions around the world. Interestingly, coconut oil is composed predominantly of medium-chain triglycerides (MCTs), which are known for their ability to be rapidly absorbed by the body and converted into energy. Another unique aspect of coconut oil is its high lauric acid content, which contributes to its solid state at room temperature in cooler climates.

Discovering Sunflower Oil

Sunflower oil, on the other hand, is pressed from the seeds of the sunflower plant. It is highly regarded for its light taste and high smoke point, making it an excellent choice for frying and other high-heat cooking methods. Rich in vitamin E, an antioxidant, sunflower oil is a heart-healthy option that can help reduce cardiovascular risk factors when used in moderation.

Comparing Nutritional Profiles

When it comes to nutrition, both coconut oil and sunflower oil have their unique strengths. Coconut oil is calorie-dense, with 892 calories per 100 grams, slightly higher than sunflower oil's 884 calories for the same quantity. However, the most significant difference lies in their fat composition. Coconut oil contains 99.06 grams of fat, with a notable amount of saturated fat, which has been a subject of debate among health professionals. Sunflower oil boasts a slightly higher total fat content at 100 grams but with a different fatty acid profile, emphasizing monounsaturated and polyunsaturated fats, which are considered more heart-healthy.

Another point of comparison is their vitamin content. Sunflower oil is an exceptional source of vitamin E, with 41.08 milligrams per 100 grams, far surpassing the 0.11 milligrams found in coconut oil. Vitamin E is known for its antioxidant properties, protecting cells from damage and contributing to skin health. Both oils contain minimal amounts of other vitamins and minerals, with coconut oil having a slight edge in terms of iron and zinc content.

Choosing the Right Oil for You

The choice between coconut oil and sunflower oil ultimately depends on your dietary preferences, health goals, and how you plan to use the oil. If you're looking for an oil with a high smoke point for cooking at high temperatures, sunflower oil is the preferable choice. On the other hand, if you're interested in the potential metabolic benefits of MCTs or looking for an oil that solidifies at room temperature for baking, coconut oil might be more up your alley.

Both coconut oil and sunflower oil can be part of a healthy diet when used in moderation and as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. As with any dietary fat, the key is to consume these oils in moderation and to be mindful of the overall quality of your diet.

In conclusion, whether you choose coconut oil or sunflower oil, both can offer unique benefits and add flavor to your dishes. By understanding their nutritional profiles and how they fit into your dietary needs, you can make an informed choice that supports your health and culinary adventures.

Coconut oil 100g

892kcal

Calories source

  • 0% CARBS.
  • 0% PROTEIN
  • 100% FAT

Oil (sunflower) 100g

884kcal

Calories source

  • 0% CARBS
  • 0% PROTEIN
  • 100% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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