Coconut Oil vs Olive Oil – Which Is Better

When compared to olive oil with coconut oil, the result was one tablespoon of coconut oil contain 6times more saturated fat, which meets the everyday limit of 13 gm – recommended by American-Heart-Association. High saturated fat consumption has been linked with increased LDL levels, which increase heart disease risk.

Moreover, olive oil is a primary component of the heart-healthy-Mediterranean diet, consist of beneficial monounsaturated and polyunsaturated fats.

Between the two oils, olive oil is the better choice, as monounsaturated fats can provide a beneficial effect to heart when consumed in moderation and replaced with trans and saturated fat in your diet.

While some research has related the primary type of saturated fatty acid in lauric acid, coconut oil, to raise the HDL levels (good cholesterol), it still increases the LDL cholesterol. Yet, coconut oil may be a good choice than the other sources of some saturated fats. According to a recently conducted large study, lauric acid will not cause to increase the heart disease risk like other saturated fats such as palmitic acid, which is rich in butter.

In a comparison of coconut oil, extra virgin coconut oil like extra virgin olive oil also provide phytochemicals. Most of the coconut oil in the market is refined and offer some antioxidants, said by Dr. Qi Sun, (associate professor of medicine) from Harvard Medical School. But using coconut oil that is an extra virgin, it still contains high saturated fat, which reduces the effects of antioxidants.


Coconut Oil Vs Olive Oil Nutrition Facts

Coconut Oil Nutrition Facts

Olive Oil Nutrition Facts

Amount Per

100 grams & % Daily Value*

Calories 862

Total Fat 100 g 153%

Saturated fat 87 g 435%

Polyunsaturated fat 1.8 g

Monounsaturated fat 6 g

Cholesterol 0 mg 0%

Sodium 0 mg 0%

Total Carbohydrate 0 g 0%

Sugar 0 g

Dietary fiber 0 g 0%

Protein 0g 0%

Vitamin A 0%

Vitamin C 0%

Calcium 0%

Iron 0%

Cobalamin 0%

Magnesium 0%

Vitamin D 0%

Vitamin B-6 0%

Amount Per

100 grams & % Daily Value*

Calories 884

Total Fat 100 g              153%

Saturated fat 14 g        70%

Polyunsaturated fat 11 g

Monounsaturated fat 73 g

Cholesterol 0 mg 0%

Sodium 2 mg   0%

Potassium 1 mg 0%

Total Carbohydrate 0 g 0%

Sugar 0 g

Dietary fiber 0 g            0%

Protein 0 g        0%

Vitamin A          0%

Vitamin C          0%

Calcium             0%

Iron      3%

Cobalamin       0%

Magnesium      0%

Vitamin D    0%

Vitamin B-6    0%


Coconut oil:  Health benefits

Saturated Fat

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Coconut oil consists of saturated fats in the form of molecules describe as medium-chain-triglycerides(MCTs). Saturated fat has got a bad reputation because it is linked with heart disease. But some studies recommend that the saturated fat present in coconut oil support to increase HDL (good) cholesterol.


Smoking Point

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The Coconut smoking point is relatively higher than the olive oil. You can heat the coconut oil at 350 degrees Fahrenheit, which makes it a preferred selection for cooking at moderately high temperatures.

Promote Good Cholesterol

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The MCTs present in coconut oil helps to regulate insulin sensitivity. There are two types of cholesterol, such as high-density lipoprotein (good) and low-density lipoprotein (bad). Increasing good cholesterol helps to promote cardiovascular health.

Some researchers have claimed that medium-chain-triglycerides is a component in the coconut oil, which helps to promote the good cholesterol levels. Research participants consumed 1-tablespoon coconut oil two times every day for 8-weeks. However, the results are different. One small research of 2014 discovered the opposite. During the research, dietary MCT raised bad cholesterol in 17 healthy men. The scientists did not see other indicators of health benefits.

A 2016 study discovered there is no clear proof that coconut oil either advantages or impair the cholesterol levels.

Manage Blood Sugar

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According to an animal study of 2009, recommended that MCTs, found in coconut oil, may support to preserve insulin sensitivity.  The review also tells the specific benefit for health and not coconut oil, in 29 research studies.

However, other researchers have not discovered the same results. This research on small pigs, however, seen at extra calorie, and high-fat diet, which also contain high fructose and hydrogenated fats.

Reduce Stress

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Virgin coconut oil also provides antioxidants. In an animal study, it discovered to lower stress caused by chronic cold and exercise. Research also has shown that virgin coconut oil could help treat depression.

Shiny Hair

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Coconut is a top ingredient for hair health. It cures many hair problems and protects them from damage. Using coconut oil stimulates scalp than the other mineral oils.  Regular use of coconut oil promotes healthy and shiny hair. It also keeps the scalp moisturized and prevents dandruff.

Healthy Skin

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Coconut oil also benefits to skin and reduce inflammation effects. It keeps skin moisturized and enhanced protective functions. Coconut oil is popular for its healing properties. It is best to cure the wounds and heal any skin damage quickly.

Fight Candida

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According to in vitro research, coconut oil has shown active against Candida albicans, suggesting it may cure the candida condition. It lowers the inflammation.

Prevent Liver Disease

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In a recent report, rodents with liver sickness expended a high glucose diet either with or without coconut oil. The individuals who expended coconut oil would do well to proportions of liver wellbeing following a month than the individuals who didn’t.

Reduce Asthma Symptoms

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Breathing coconut oil lower the symptoms of asthma in rabbits. However, there are not enough studies of humans for asthma treatment.

Improving Satiety

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Some people believe that coconut oil keeps your satiety levels satisfied and prevent frequent hunger. However, one study contrasted MCT oil with coconut oil and proved that MCT oil uses effects on satiety, and not coconut oil.


Dental Health

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According to a review of 2017 tells the importance of oil for healing dental health. Oil extraction is an ancient oral treatment. It involves wheezing an oil around the oral cavity, in a similar way to the mouthwash of modern days. Studies have shown coconut oil pulling helps to protect cavities and improve gingivitis. It also prevents oral bacterial balance.

Weight loss

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According to the study linked to two products discovered that coconut oil was less likely to induce diabetes and weight gain in rats. Some have described this as coconut oil can lower weight.

One reason weight gain causes people to eat more calories than they need. Every high-fat food contains high calories. One tablespoon of coconut oil, hefting 13.6 grams consists of 121 calories, which is more than butter, and fat than slightly lower than sunflower oil. Including high fat, calorie-dense food to a carbohydrate diet, and high calories can cause weight loss.


Olive Oil Benefits

Rich Monounsaturated Fats

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Olive oil is the natural form of olive extracts, which is a fruit of the olive tree. Around 14% of the oil contains saturated fat, whereas 11% is polyunsaturated, such as omega-3 and omega-6 fatty acids. The fatty acid present in olive oil is monounsaturated fat described as oleic acid, making up 73% of the complete oil content. According to studies, oleic acid lowers the inflammation and provide beneficial effects for genes related to cancer. Monounsaturated fats also not suitable for high heat. Choosing extra virgin olive oil is a healthy choice.

Olive Oil Contains High Amounts of Antioxidants

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Extra virgin olive oil is very nutritious and beneficial fatty acids. It consists of high vitamin E and K. It also has plenty of powerful antioxidants. These antioxidants are biologically active and lower the risk of chronic diseases. Olive oil fights with inflammation and lowers the blood cholesterol from oxidation and heart disease risk.

Olive Oil Has Strong Anti-Inflammatory Properties

Chronic inflammation can make diseases worse, such as heart disease, cancer, type 2 diabetes, metabolic syndrome, arthritis, obesity, and Alzheimer’s.

Extra virgin olive oil can lower inflammation, which may be one of the main causes for its health benefits. The primary anti-inflammation effects are created by the antioxidants. The main among them is oleocanthal, which has been shown to work like ibuprofen, an inflammation lowering drug.

Some scientists suspect that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil provides similar effects as 10% of elder dosage from ibuprofen.

Prevent Strokes

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Stroke is occurred by an imbalance of blood flow to the brain because of bleeding or blood clot. In developed countries, stroke is the second largest cause of death after heart problems.  The link between olive oil and stroke risk has been researched extensively.

According to large review studies of 841,000 people discovered that olive oil was the only monounsaturated fat source linked with a lowered risk of heart and stroke disease.

In another research in 140,000 members, those who intake olive oil was at a much-reduced chance of stroke than those who did not consume.

Stop Heart Disease

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Heart ailment is one of the most typical causes of death risk. According to observational analysis attended some years ago showed that heart condition is less in Mediterranean lands.

The comprehensive research regarding the Mediterranean diet shows to lower disease risk.

Extra virgin olive oil is a principal ingredient for securing the heart against the disease in several ways.  It serves to lower the pain and reduce bad cholesterol happened from oxidation and enhance blood vessels lining. It also inhibits blood clotting.

Extra virgin olive oil also lowers the blood pressure, which is a high risk of heart problems and premature death. According to one study, olive oil lowers blood pressure medication by 48%. A family history of heart disease also one of the major risk factors for considering extra virgin olive oil the diet.

Prevent Weight Gain and Obesity

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Consuming excessive fat products cause weight gain. However, different studies have a relation with the Mediterranean diet contain rich olive oil with favorable benefits on body weight.

According to a 30-month study of 7000 Spanish college students, eating plenty of olive oil was not related to extra weight. Additionally, on a 3-year study in 187 people discovered that a diet with high olive oil was related to high levels of antioxidants in the food, and weight loss.

Fight Alzheimer’s Disease

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Alzheimer’s disease is a common neurodegenerative health condition in many aged people. One of its key components to the accumulation of beta-amyloid plaques in the brain cells. According to one mice study, a substance in olive oil can cause to remove plaques.

Additionally, human research shows that a Mediterranean diet containing rich olive oil benefit to brain functions. Remember that more research is required for the effect on olive oil on Alzheimer’s.

Reduce the Risk of Type-2 Diabetes

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Olive oil also beneficial for managing type-2 diabetes. Many studies show the link between olive oil and blood sugar and insulin sensitivity.

According to randomized clinical studies of 418 healthy people claimed, the good effects of live oil (38Trusted Source).

According to one study, a Mediterranean diet containing rich olive lower the risk of type-2 diabetes by 40%.

Anti-Cancer Properties

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Olive oil helps to prevent cancer risk from its anti-cancer properties. People from Mediterranean nations have reduced the risk of some cancers, and different researchers think that olive oil may the reason. The antioxidants present in olive oil can lower the oxidative damage because of free radicals, which thought to be a leading cause of cancer.

Treat Rheumatoid Arthritis

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Rheumatoid arthritis is a condition of the immune system identified by painful and twisted joints. Though the specific reason is not known well, it includes the immune system to combat normal cells by mistake.

Olive oil supplements help to improve the inflammation and lower oxidative stress in people with rheumatoid arthritis.

Olive oil boosts when combined with fish oil, which is a healthy source of inflammation, decreasing omega-3 fatty acids. The olive oil and fish oil improve the handgrip, pain, and morning stiffness in arthritis patients.

Provide Antibacterial Properties

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Olive oil consists of different nutrients, which can lower or harmful bacteria such as Helicobacter pylori. This bacterium lives in the stomach and may cause stomach ulcers and cancer. According to test-tube studies, extra virgin olive oil fights with 8-strains of this bacterium and works as resistance to antibiotics.

​Which One Is Healthier?

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According to studies, olive oil is a healthier source in comparison to coconut oil. There are many reasons for this, such as the Mediterranean diet. Mediterranean diet prevents the risk of cancer, diabetes, heart problems, and weight loss. Olive oil is good fat and provides polyunsaturated and monounsaturated fats than coconut oil, which considered the as bad source of fat and should be consumed moderation.


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