All rights reserved. Gunnars, K., “Top 10 Evidence-Based Health Benefits of Coconut Oil,” Healthline, January 11, 2018; All rights reserved, Nutrition Faceoff: Coconut Oil vs. Olive Oil. There are 117 calories in 1 tablespoon of Coconut Oil. Both coconut oil and olive oil contain nutrients in differing amounts. https://www.medicalnewstoday.com/articles/266258.php, last accessed October 17, 2018. last accessed October 17, 2018. Coconut oil contains more saturated fat than olive oil, which means it should only be used moderately. Olive oil is rich in Vitamin K (62mcg in 100g of oil), which is mostly found in leafy green vegetables. A room temperature of about 70 degrees F will be fine. So which oil is better, coconut oil or olive oil? last accessed October 17, 2018. 8 Root Vegetables That Are Full Of Good Carbs, Squash: Health Benefits and Easy Prep for 5 Common Winter Squash Varieties, Simple Roasted Butternut Squash Kale Salad, 3-Ingredient Matcha Chia Pudding (Low Carb Keto-Friendly), Using Fresh Turmeric in Turmeric Latte/Golden Milk Recipe, ← Food Traditions Around the World: Christmas. Olive oil is largely made up of a combination of unsaturated fats—those fats known for providing benefit to our health. It provides 505kJ in just one tablespoon, 92% of which is made up of saturated fatty acids. Olive Oil vs. Canola Oil: Nutrition, Health Benefits & Taste Compared, Coconut Oil vs. Together these six countries produce more than 3,441,000 metric tons of coconut oil every year. Stir the contents rapidly to ensure even distribution of the water, then allow it sink to the bottom of the glass. Many varieties are available, including pure, extra virgin, or virgin olive oil. Scoop out the oil with a spoon and place it in a container with a lid. Let the contents sit for five to 10 minutes without disturbing them. https://articles.mercola.com/herbal-oils/olive-oil.aspx, Wrap the sides of the cheesecloth around the coconut blend and wring out all of the milk. Pour the coconut mixture onto the cheesecloth. Draw out the top layer of liquid, and leave the remaining layers behind. This time will allow the coconut oil to separate from the coconut milk. This analysis is not quite as simple as the other. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Olive oil and butter both increase your HDL cholesterol as well, but not to the same level. Unlike some other oils, it provides no vitamins or the polyphenol antioxidant compounds like those found in extra virgin olive oil. Olive oil has a lower smoking point than coconut oil. “How to Make Olive Oil,” WikiHow; It is used as a food oil, and in industrial applications. Saturated fat is not linked with heart health benefits. Olive Oil. This vitamin is necessary for good blood clotting and the maintaining of bone density. Wash thoroughly by rinsing them under cool, running water. Why is Coconut Oil better than Olive Oil? Olive oil is a liquid fat obtained from olives, which are the fruit of Olea europaea, a traditional tree crop of the Mediterranean Basin. It can either be refined or unrefined. Drape a large piece of cheesecloth over the opening of a large strainer. Pour about two to three tablespoons (30 to 45 ml) of hot water into the glass per one cup (250 ml) of olive paste. Well, let us take a look at coconut oil vs. butter comparison in terms of their nutrition facts, differences, calories, and more. 3730kJ. Leech, J., “11 Proven Benefits of Olive Oil,” Healthline, September 14, 2018; Although olive oil contains almost the same amount of calories and exactly the same amount of total fat as coconut oil, its fatty acids profile is drastically different. Organic virgin coconut oil contains the highest levels of saturated fats. Olive oil vs. Coconut Oil: Fats Olive oil contains some saturated fat as well as minimal omega-3s and omega-6s, but the star of its fatty acid profile (what a title!) Lana, E., “Coconut Oil vs Olive Oil: Which is Better for Cooking?” BUILTLEAN, July 1, 2017; https://www.builtlean.com/2016/04/07/coconut-oil-vs-olive-oil/, What oil you use also depends on your taste and budget, so keeping that in mind, you can choose any of the two oils and make delicious, mouth-watering dishes for yourself and your family. It is best to use regular olive oil for cooking at low temperatures because cooking at high temperatures will destroy its precious vitamin E and polyphenolic compounds. Both coconut oil and olive oil can provide you several health benefits, so both can be used for cooking. Vegetable Oil. Nutrition Comparison for Olive Oil vs Coconut Oil vs Whey Protein Powder Isolate. Moreover, coconut oil also holds saturated fats which can trigger ill effects in the body and leads to a surge in bad cholesterol levels. First measure the coconut meat, and then add 50% more water to the bowl than the amount of coconut meat you’ve obtained. Olive oil is an excellent source of Vitamin E. Detailed nutritional comparison of coconut oil and olive oil is analyzed below. Coconut oil is extracted from the kernel or meat of ripe coconuts harvested from coconut palm trees (Cocos nucifera). MH asks whether hipster favourite coconut oil has the substance to topple olive’s ancient credentials? For an easy appetizer, toast baguette slices under the broiler, rub them lightly with a cut clove of garlic, and add a little drizzle of olive oil. Pour the mashed olives into the cheesecloth, and wrap up the sides. Use a spoon or chisel to scoop out the coconut meat and transfer it to a bowl. https://recipes.howstuffworks.com/how-olive-oil-works4.htm, Alleman, G., “Ultimate Guide to Cooking Oil,” Howstuffworks? What do these numbers mean? (Be sure to keep your fingers away from the blade.). HDL cholesterol is considered a "good cholesterol." To solidify the oil, place the jar in the refrigerator for three hours. You can just replace the fats in your usual recipes, whether it is margarine, shortening, or vegetable oil, with the same amount of coconut oil, and you will get similar results. You can use both coconut oil and olive oil for cooking vegetables or meat at low temperatures. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation, Use a knife or meat cleaver to slice the coconut in half and drain the coconut milk into a jar. They also contribute to heart disease and cancer. My latest On Nutrition column in The Seattle Times, “Coconut oil: It’s really not that good for you,” is my attempt to set the record straight on whether we should be eating coconut oil with abandon. last accessed October 17, 2018. It starts to smoke at around 280 degrees F and does lose flavor when it is heated, so it’s best used for uncooked dishes. Coconut Oil vs. Whole food sources of fats, like everything else, tend to be preferable. Olive oil has more nutritional value as it contains several vitamins and minerals that coconut oil does not. Use the “chop” setting for one minute, then switch to “blend” for two to three minutes, leaving the contents with a smooth, creamy consistency. https://www.wikihow.com/Make-Olive-Oil, last accessed October 19, 2018. Coconut oil is pressed from the flesh of coconuts. In a quick analysis, coconut oil contains more than 10 times the amount of potential bad fat compared to olive oil. last accessed October 17, 2018. Olive oil provides important vitamins and minerals while coconut oil does not. ; These vegetable oils contain a variable amount of fats, with coconut oil having the most saturated fat (92%), and canola oil having the least (6%). Olive oil tops the chart when compared to coconut oil. Home > Food Facts > Oils > Coconut Oil vs. Olive Oil: Nutrition, Cooking Tips, Health Benefits & Homemade Recipes Compared. Coconut oil contains more saturated fat than olive oil, which means it should only be used moderately. https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil, In the case of olive oil, the top six producers are the European Union (28 countries), Turkey, Tunisia, Morocco, Syrian Arab Republic, and Algeria. Olive oil will keep well if stored in a sealed container in a cool, dark cupboard for about one year. Coconut oil nutrition facts. Coconut oil significantly increased HDL-C compared with butter (+0.18, 95% CI 0.06 to 0.30 mmol/L) or olive oil (+0.16, 95% CI 0.03 to 0.28 mmol/L). Increasing your HDL cholesterol improves your heart health. 0.84% more food energy (kJ) per 100g ... Show more Nutrition facts + Food energy. https://nutritiondata.self.com/facts/custom/1909418/2?print=true, https://thecoconutmama.com/how-to-cook-with-coconut-oil/, 02 /6 Nutrition value: Coconut oil vs Olive oil. Coconut Oil Physical Characteristics. Monounsaturated fatty acids: 1 gram . Coconut oil is extracted from a coconut kernel. https://www.lybrate.com/topic/benefits-of-coconut-oil-and-its-side-effects, How is Olive Oil Good for Constipation Relief? Combine the paste with hot water. Here we look at how coconut oil stacks up against the well-researched health benefits of olive oil, especially as a key part of a Mediterranean-style dietary pattern. is monounsaturated fat, most of it in the form of oleic acid. It has high levels of saturated fat, causing some health authorities to recommend limiting consumption of coconut oil as a … 7 Health Benefits of Eating Coconut Oil Before Bed, https://en.wikipedia.org/wiki/Coconut_oil, https://nutritiondata.self.com/facts/custom/1909418/2?print=true, https://nutritiondata.self.com/facts/fats-and-oils/509/2, https://www.lybrate.com/topic/olive-oil-vs-coconut-oil-which-one-should-you-use/be50cad5598d2e54821676a0acc04010, https://www.builtlean.com/2016/04/07/coconut-oil-vs-olive-oil/, https://thecoconutmama.com/how-to-cook-with-coconut-oil/, https://recipes.howstuffworks.com/how-olive-oil-works4.htm, https://recipes.howstuffworks.com/how-olive-oil-works3.htm, https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil, https://www.lybrate.com/topic/benefits-of-coconut-oil-and-its-side-effects, https://www.selfhacked.com/blog/coconut-oil-benefits-of-coconut-oil/, https://articles.mercola.com/herbal-oils/olive-oil.aspx, https://www.medicalnewstoday.com/articles/266258.php, https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil, https://www.lybrate.com/topic/benefits-of-olive-oil-and-its-side-effects, https://www.livestrong.com/article/408393-which-is-better-coconut-oil-or-olive-oil/, https://www.livestrong.com/article/194972-how-do-i-make-homemade-coconut-oil/, Figs: Nutrition Facts, Health Benefits, and How to Eat Them, Healthy Christmas Cookies: 5 Christmas Cookie Recipes, What Is Cherimoya? Everyone’s going nuts. Do this for at least five minutes. Coconut and olive oil have a very similar macronutrient breakdown—one tablespoon of olive oil has 14 grams of fat and 120 calories. Coconut Oil vs Olive Oil. A high smoke point is necessary because once it is reached, the oil starts to break down and burn, which leads to a major loss of the beneficial properties that are normally provided by the oil. Nutrition Comparison of Olive Oil vs Coconut Oil vs Whey Protein Powder Isolate. Coconuts are mostly saturated fat, and therefore the oil is solid at room temperature. Stir the crushed olives forcefully for several minutes until the oil separates, with the small beads of oil turning into larger ones. Being rich in saturated fats, it is one of the stable vegetable cooking oils featuring a very long shelf life. “How to Cook with Coconut Oil,” COCONUT MAMA; The top six coconut oil-producing countries in the world are Indonesia, the Philippines, India, Vietnam, Mexico, and Sri Lanka. Coconut Oil. For the ultimate mashed potatoes, whip together cooked potatoes, roasted garlic, and olive oil. Mohanty, Dr. N., “Olive Oil Vs Coconut Oil – Which One Should You Use?” Lybra+e; https://www.lybrate.com/topic/olive-oil-vs-coconut-oil-which-one-should-you-use/be50cad5598d2e54821676a0acc04010, last accessed October 17, 2018. “23 Proven Health Benefits of Coconut Oil in Moderation,” SelfHacked, October 12, 2018; https://www.selfhacked.com/blog/coconut-oil-benefits-of-coconut-oil/, Coconut oil can also provide protection against hair damage as it can block about 20% of the sun’s ultraviolet rays. Coconut oil is very energy dense! Allow the coconut milk to ferment, with the lid tightly secured, in a dark place for two days. Coconut oil is much higher in saturated fat – one tablespoon has about 13 grams of saturated fat, compared to olive oil’s 1 gram. Its high smoke point temperature at … last accessed October 17, 2018. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium. Coconut oil is mainly made up of 85% saturated fat. If you keep an eye on nutrition news at all, you probably have seen the recent headlines practically suggesting that coconut oil will kill you. After allowing the excess water to drain, use clean paper towels to pat the olives dry. Place a large bowl beneath the strainer to collect this liquid as it drains. Vegetable oil is actually a broad classification that includes a number of different oils, including coconut oil, safflower oil, canola oil, grapeseed oil and palm oil, among others. Get full nutrition facts and other common serving sizes of Coconut Oil including 1 serving and 1 oz. For example, 1 tablespoon of olive oil contains 1 gm of saturated fat. Allow the oil to thaw in a room temperature environment and then use the oil as you choose. “Benefits of Coconut Oil & it’s Side Effects,” Lybra+e; Pour the coconut mixture into a blender. In comparison, 1 tablespoon of coconut oil contains 13 gm of saturated fat. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. https://www.foodsforbetterhealth.com/coconut-oil-vs-olive-oil-nutrition-cooking-tips-health-benefits-homemade-recipes-compared-38326, Coconut Oil vs. Olive Oil: Nutrition, Cooking Tips, Health Benefits & Homemade Recipes Compared, https://www.foodsforbetterhealth.com/wp-content/uploads/2017/09/Olive-Oil-for-Constipation-150x100.jpg. Health benefits oil turning into larger ones 1 tbsp ( 14 g ) of LouAna pure coconut.... The bowl: calories: 120 & taste Compared, coconut oil as you choose: coconut oil, Howstuffworks... 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