Coconut oil vs Olive oil: nutrition compared
Olive oil has vitamin E where the other has almost none, vitamin K where the other has almost none of Coconut oil. Olive oil is lower in calories (884 vs 892 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Coconut oil 1 tbsp (14 g), Olive oil 1 tablespoon (14 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Coconut oil / serving | Olive oil / serving | Coconut oil / 100 g | Olive oil / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 121 6.1% | 119 6% | 892 | 884 |
| Protein (g) | 0 0% | 0 0% | 0 | 0 |
| Total fat (g) | 13.5 17% | 13.5 17% | 99.1 | 100 |
| Saturated fat (g) | 11.2 56% | 1.9 9.3% | 82.5 | 13.8 |
| Monounsaturated fat (g) | 0.9 | 9.8 | 6.3 | 73 |
| Polyunsaturated fat (g) | 0.2 | 1.4 | 1.7 | 10.5 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 0.1 | 0.02 | 0.76 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 0.1 0% | 0 0% | 0.8 | 0 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 0 | 0 | 0 | 0 |
| Calcium (mg) | 0 0% | 0 0% | 1 | 1 |
| Iron (mg) | 0 0% | 0.1 0.4% | 0.1 | 0.6 |
| Magnesium (mg) | 0 0% | 0 0% | 0 | 0 |
| Phosphorus (mg) | 0 0% | 0 0% | 0 | 0 |
| Potassium (mg) | 0 0% | 0 0% | 0 | 1 |
| Sodium (mg) | 0 0% | 0 0% | 0 | 2 |
| Zinc (mg) | 0 0% | 0 0% | 0 | 0 |
| Copper (mg) | 0 0% | 0 0% | 0 | 0 |
| Manganese (mg) | 0 0% | 0 0% | 0 | 0 |
| Selenium (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.01 0.1% | 1.94 13% | 0.11 | 14.35 |
| Vitamin K (µg) | 0.1 0.1% | 8.1 6.8% | 0.6 | 60.2 |
| Thiamin (B1) (mg) | 0 0% | 0 0% | 0 | 0 |
| Riboflavin (B2) (mg) | 0 0% | 0 0% | 0 | 0 |
| Niacin (B3) (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin B6 (mg) | 0 0% | 0 0% | 0 | 0 |
| Folate (DFE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 0 0% | 0 0% | 0 | 0 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #171412 and #171413.
Frequently asked questions
Which is healthier, Coconut oil or Olive oil?
Olive oil has vitamin E where the other has almost none, vitamin K where the other has almost none of Coconut oil. Olive oil is lower in calories (884 vs 892 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Coconut oil scores -46 and Olive oil scores 3. Which is 'healthier' depends on what you need more of.
Which has more protein, Coconut oil or Olive oil?
They are equal at 0 g per 100 g.
Which has fewer calories, Coconut oil or Olive oil?
Olive oil: 892 kcal per 100 g for Coconut oil vs 884 kcal for Olive oil (121 vs 119 kcal per serving).
Coconut oil nutrition facts · Olive oil nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.