Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Coconut Oil
      ×
      Dried Coconut (Unsweetened)
      ×
      Flax Seeds
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 6% DV 121 calories
      • Dried Coconut (Unsweetened) 1 oz (x1) 9% DV 187 calories
      • Flax Seeds 1oz (x1) 8% DV 152 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 17% DV 13.5g
      • Dried Coconut (Unsweetened) 1 oz (x1) 23% DV 18.3g
      • Flax Seeds 1oz (x1) 15% DV 12g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0g
      • Dried Coconut (Unsweetened) 1 oz (x1) 2% DV 6.7g
      • Flax Seeds 1oz (x1) 3% DV 8.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0g
      • Dried Coconut (Unsweetened) 1 oz (x1) 4% DV 2g
      • Flax Seeds 1oz (x1) 10% DV 5.2g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0mg
      • Dried Coconut (Unsweetened) 1 oz (x1) 0% DV 0mg
      • Flax Seeds 1oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 56% DV 11.2g
      • Dried Coconut (Unsweetened) 1 oz (x1) 81% DV 16.2g
      • Flax Seeds 1oz (x1) 5% DV 1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0g
      • Dried Coconut (Unsweetened) 1 oz (x1) 17% DV 4.6g
      • Flax Seeds 1oz (x1) 28% DV 7.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0g
      • Dried Coconut (Unsweetened) 1 oz (x1) 4% DV 2.1g
      • Flax Seeds 1oz (x1) 1% DV 0.44g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0.01mg
      • Dried Coconut (Unsweetened) 1 oz (x1) 5% DV 0.94mg
      • Flax Seeds 1oz (x1) 9% DV 1.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0.14mg
      • Dried Coconut (Unsweetened) 1 oz (x1) 1% DV 7.4mg
      • Flax Seeds 1oz (x1) 6% DV 72.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Coconut Oil 1 tbsp (x1) 0% DV 0mg
      • Dried Coconut (Unsweetened) 1 oz (x1) 3% DV 154.2mg
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      Comparison Table

      Table Legend

      1. Coconut Oil
      2. Dried Coconut (Unsweetened)
      3. Flax Seeds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 14 28 28
      Calories
      (%DV)      		 121
      (6%)      		 187
      (9%)      		 152
      (8%)
      Fat (g)
      (%DV)      		 13.5
      (17%)      		 18.3
      (23%)      		 12
      (15%)
      Protein (g)
      (%DV)      		 0
      (0%)      		 2
      (4%)      		 5.2
      (10%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 6.7
      (2%)      		 8.2
      (3%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 2.1
      (4%)      		 0.44
      (1%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 4.6
      (17%)      		 7.8
      (28%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 11.2
      (56%)      		 16.2
      (81%)      		 1
      (5%)
      Net-Carbs (g) 0
      		2.1
      		0.45
      Trans Fatty Acids (g) 0
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 14 28 28
      Calcium (mg)
      (%DV)      		 0.14
      (0%)      		 7.4
      (1%)      		 72.4
      (6%)
      Iron, Fe (mg)
      (%DV)      		 0.01
      (0%)      		 0.94
      (5%)      		 1.6
      (9%)
      Potassium, K (mg)
      (%DV)      		 0
      (0%)      		 154.2
      (3%)      		 230.9
      (5%)
      Magnesium (mg)
      (%DV)      		 0
      (0%)      		 25.6
      (6%)      		 111.3
      (27%)
      Phosphorus, P (mg)
      (%DV)      		 0
      (0%)      		 58.5
      (5%)      		 182.3
      (15%)
      Sodium (mg)
      (%DV)      		 0
      (0%)      		 10.5
      (0%)      		 8.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0
      (0%)      		 0.57
      (5%)      		 1.2
      (11%)
      Copper, Cu (mg)
      (%DV)      		 0
      (0%)      		 0.23
      (25%)      		 0.35
      (38%)
      Manganese (mg)
      (%DV)      		 0
      (0%)      		 0.78
      (34%)      		 0.7
      (31%)
      Selenium, Se (mcg)
      (%DV)      		 0
      (0%)      		 5.3
      (10%)      		 7.2
      (13%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 14 28 28
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.43
      (0%)      		 0.17
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0
      (0%)      		 0.02
      (1%)      		 0.47
      (39%)
      Riboflavin (B2) (mg)
      (%DV)      		 0
      (0%)      		 0.03
      (2%)      		 0.05
      (4%)
      Niacin (B3) (mg)
      (%DV)      		 0
      (0%)      		 0.17
      (1%)      		 0.87
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0
      (0%)      		 0.23
      (5%)      		 0.28
      (6%)
      Vitamin B6 (mg)
      (%DV)      		 0
      (0%)      		 0.09
      (5%)      		 0.13
      (8%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 0
      (0%)      		 2.6
      (1%)      		 24.7
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 0
      (0%)      		 2.6
      (1%)      		 24.7
      (6%)
      Folate DFE (mcg)
      (%)      		 0
      (0%)      		 2.6
      (1%)      		 24.7
      (6%)
      Choline (mg)
      (%DV)      		 0.04
      (0%)      		 6.3
      (1%)      		 22.4
      (4%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		184.9
      Vitamin E (mg)
      (%DV)      		 0.01
      (0%)      		 0.12
      (1%)      		 0.09
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.08
      (0%)      		 0.09
      (0%)      		 1.2
      (1%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 14 28 28
      Water (g) 0
      		0.85
      		2
      Ash (g) 0
      		0.55
      		1
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 0
      		-0.9
      		0.55
        Carbohydrates
      Food # 1 2 3
      Weight (g) 14 28 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		0.33
      Glucose (Dextrose) (g) --
      		--
      		0.11
      Fructose (g) --
      		--
      		0
      Lactose (g) --
      		--
      		0
      Maltose (g) --
      		--
      		0
      Galactose (g) --
      		--
      		0
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 14 28 28
      Monounsaturated Fats (g) 0.861
      		0.78
      		2.138
      Polyunsaturated Fats (g) 0.231
      		0.201
      		8.159
      Omega 3s (g)
      (%AI)      		 0.003
      (0%)      		 0
      (0%)      		 6.479
      (405%)
      Omega 6s (g)
      (%AI)      		 0.228
      (1%)      		 0.201
      (1%)      		 1.676
      (10%)
      Omega 3 to Omega 6 Ratio 0.01
      		0
      		3.86
      Omega 6 to Omega 3 Ratio 88.21
      		--
      		0.26
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.003
      (0%)      		 --
      (--%)      		 6.479
      (405%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.228
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		--
      		0.002
      DHG-linolenic acid (DGLA) (g) 0
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.001
      		0
      		0
      Caproic (6:0) (g) 0.065
      		0.104
      		0
      Caprylic Acid (8:0) (g) 0.925
      		1.284
      		0
      Capric Acid (10:0) (g) 0.733
      		1.02
      		0
      Lauric Acid (12:0) (g) 5.69
      		8.129
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 2.265
      		3.21
      		0.002
      Pentadecanoic Acid (15:0) (g) 0.002
      		--
      		0.001
      Palmitic Acid (16:0) (g) 1.174
      		1.553
      		0.615
      Margaric Acid (17:0) (g) 0.001
      		--
      		0.005
      Stearic Acid (18:0) (g) 0.342
      		0.949
      		0.378
      Arachidic Acid (20:0) (g) 0.01
      		--
      		0.015
      Behenic Acid (22:0) (g) 0.003
      		--
      		0.015
      Lignoceric Acid (24:0) (g) 0.004
      		--
      		0.009
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.002
      		0
      		0.007
      cis-Palmitoleic Acid (16:1 cis) (g) 0.002
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 0.853
      		0.78
      		2.09
      c-Oleic Acid (18:1 cis) (g) 0.85
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.006
      		0
      		0.019
      Docosenoic Acid (22:1) (g) 0
      		0
      		0.004
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		0.018
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.229
      		0.201
      		1.676
      Conjugated Linoleic Acid (CLAs) (g) 0
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.003
      		0
      		6.479
      Octadecatrienoic Acid (mixed) (g) 0
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.001
      		--
      		--
      t-Monoenoic Fats (g) 0.003
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.003
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.001
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0.012
      		--
      		--
      Stigmasterol (g) --
      		--
      		0.003
      Campesterol (g) --
      		--
      		0.013
      Beta-sitosterol (g) --
      		--
      		0.026
      Amino Acids
      Food # 1 2 3
      Weight (g) 14 28 28
      Essential  
      Histidine (mg)
      (%RDI)      		 0
      (0%)      		 45
      (6%)      		 134
      (19%)
      Isoleucine (mg)
      (%RDI)      		 0
      (0%)      		 77
      (5%)      		 254
      (18%)
      Leucine (mg)
      (%RDI)      		 0
      (0%)      		 145
      (5%)      		 351
      (13%)
      Lysine (mg)
      (%RDI)      		 0
      (0%)      		 86
      (4%)      		 245
      (12%)
      Methionine (mg)
      (%RDI)      		 0
      (0%)      		 37
      (5%)      		 105
      (14%)
      Phenylalanine (mg)
      (%RDI)      		 0
      (0%)      		 99
      (11%)      		 272
      (31%)
      Threonine (mg)
      (%RDI)      		 0
      (0%)      		 71
      (7%)      		 218
      (21%)
      Tryptophan (mg)
      (%RDI)      		 0
      (0%)      		 23
      (8%)      		 84
      (30%)
      Valine (mg)
      (%RDI)      		 0
      (0%)      		 118
      (7%)      		 304
      (17%)
      Conditional  
      Arginine (mg) 0
      		321
      		547
      Cystine (mg)
      (%RDI)      		 0
      (0%)      		 39
      (13%)      		 97
      (34%)
      Glycine (mg) 0
      		93
      		354
      Proline (mg) 0
      		81
      		229
      Tyrosine (mg)
      (%RDI)      		 0
      (0%)      		 60
      (7%)      		 140
      (16%)
      Non-Essential  
      Alanine (mg) 0
      		100
      		263
      Aspartic acid (mg) 0
      		191
      		581
      Betaine (mg) --
      		--
      		0.88
      Glutamic acid (mg) 0
      		447
      		1147
      Hydroxyproline (mg) --
      		--
      		50
      Serine (mg) 0
      		101
      		275
      Data Source
      Coconut Oil
      USDA Food Data Central Standard Release (Common)
      Dried Coconut (Unsweetened)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Flax Seeds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.